Warm up:
3 min cardio
10/10 single leg dumbbell rdl
5 inchworm
5 straight leg box jump
Strength:
4 sets
15-20 ring row
30” rest
12 dual kettlebell push press
Metcon:
Emom 28’
1: 15/12 cal row
2: 10 c2b/pull up/ jump pull up/ + 6 burpee to target
3: 15-30 wall ball
4: 20 v-up
Accessory:
4 sets
10/10 Bw lunge to step up box
10 candlestick toe touch w. Plate
Warm up: 3 sets 12 scorpions 12 deadbug 24 m bear walk Metcon: Amrap 40’ 1000 m run / 1200 m row 50 push press 40/30 kg 50 sit up 50 bench row 40/30 kg 50 plank twist 50 bench press 60/40 kg / floor press w. Dumbell/ plate 50 back squat 60/40 kg…
Warm up: 3 sets 15/12 cal aab :40 monster walk 20 banded face pull 10/10 side plank rotation Skill / Strength Estabilish set of max unbroken strict handstand push up 2×50% 5×6 dumbbell bench press Metcon: Amrap 20’ 50/40 cal aab 15 m handstand walk / 30 bear walk 2 heavy power clean 90/60 kg…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under Strength Overhead Squat 1×5 64% 1×4 67% 1×2 72% Squat Snatch EMOM 6 1×2 67% 1×1 70% 1×1 74% 2×5 Snatch Pull 93% 1RM Snatch Metcon Amrap 20 50/40 Cal Row/Ski/Bike 100 DU 50/40 Cal Row/Ski/Bike…
Warm-Up 2 sets 1:30 Cardio 16 Band Pull Apart 8/8 DB Strict Press 16 Revers Lunge 40 Singel Under Strength 10:00 Time Cap 5 RM Strict Press 2×5 (85-90% 5 RM) Metcon 2 rounds For Time 100 DU 20 OHS 45/30 kg 100 DU 12 Ring MU / Burpee Pull Up…
Warm-Up 3 sets 1:00 Cardio 15 Glute Bridge 10/10 Band Monster Walk 15 Band Pull Apart Strength Back Squat 10 57% 8 67% 6 71% 4 76% Front Squat 1×5 60% 2×5 70% Cardio Row Intervals 6 sets 500 m (5K Tempo) Rest 1:00 Accessory Emom 6 0:10-0:30 L-Sit Hold
Warm Up: 15/12 cal skierg 50 single under 10/10 single arm ring row :30 banded deadbug Skill / Strength: 10 min Practice: Ring or Bar Mu/ chest to bar / kipping butterfly pull up Rx: Max unbroken ring or bar muscle up 3 sets: 3x 5-8 Ring or Bar mu 4×8 strict press @58-68%…
