Warm up:
3 sets
15/12 cal cardio
10 toes up RDL w.bb
10 ring row 2′ hold top pos.
0:20 hanging L-sit hold
Strength:
4 sets
3 Deadlift 79%
5/5 Single leg box jump
Every 2:00 x 4
0:40 Skater jump
Metcon:
3 rds
30 cal cardio
6 Sand bag squat 45-70 / 10-45 kg
30 m sand bag carry 45-70 / 10-45kg
6 Sand bag ots
30 m handstand walk / 60 m bear walk
Accessory:
4sets
10 / 10 windmill
30/30s side plank
Warm-Up 3 Sets 1:00 Cardio 10 Alt. DB Snatch 12 Glute Bridge 14 Alt. Lunge Strength 10:00 Min. 1 RM Squat Snatch 10:00 Min. 1 RM Back Squat Metcon For Time 5000 m Row Test
Warm-Up 2 sets 1:30 Cal Cardio 10/10DB Clean and Jerk 15 Glute Bridge 15 Goblet Squat Strength Squat Clean + Split Jerk 1+1 73% 1+1 78% 2×1+1 84% Deadlift 1×5 55% 1×5 65% 1×5 75% Metcon EMOM 20 1.15/12 Cal Bike/Assault (0:45) 2.16 Alt. Pistol / 24 Air Squat 3.14/11 Cal Ski/Row…
Warm-up EMOM 8 1.0:45 Row 2.15 Banded Good Morning 3.0:45 1/1Alt. Lunge+ 1Air Squat 4.8/8 Singel Arm Dumbbell Upright Row Strength Every 2:00×12:00…(6 Sets) Sets 1 & 2 Squat Snatch+Overhead Squat+Squat Snatch 1+2+1 (77-82%) Sets 3 & 4 Squat Snatch+Overhead Squat 1+1 (82-87%) Sets 5 & 6 Squat Snatch 1+1 (85-90%) Every 3:00×9:00…(3 Sets)…
Warm-Up 3sets 1:00 Ski/Row 6 inchworm 8/8 Singel Arm Strict Press 20 Band Pull Apart Strength 5×5 Bench Press 75% Metcon Amrap 15 30/25 Cal Cardio 25 Burpee Accessory 3sets 10/10 Single Arm Dumbbell Strict Press
Warm-Up 2 sets 1:30 Cardio 6 inchworm 10 scapular pull up 30 Flutter akivel Strength Bench Press 3×10 50% Skill 10:00 Bar Muscle-Up Practice Metcon EMOM 10 10 Burpee Box Jump Over 60/50 cm Accessory For Time 60 Starfish
Warm up: 3 rds 15/12 cal cardio 50 single under 10/10 single arm ring row 30” plank shoulder tap Strength: Build to set of 5 heavy Push Press then 4×5 80-85% 4×8/8 landmine kneeling press/ half kneeling dumbell press heavy Metcon: Every 4 min x 5 = 20 min 3 hang clean +…
