Warm up:
3 sets
15/12 cal ski
10/10 Single leg glute bridge
8 sots press
15 v up
Strength:
Squat snatch
4×2 75%
Snatch pull to hold + Floating Snatch pull + Snatch pull
3x(1+1+2) 83-88%
Metcon:
5000/4000 m row
Every 2:00 5 Box jump 75/60 cm + 5 burpee
Accessory:
3x(:40-1:00)
Wu: 3 set 12 90/90 hip 12 alt kb halo 6 reversee burpee 3 wall walk 50 simple under Metcon: 10 rds 32 du 64 simple 8 alt devil press Back Squat: 5×5 reps 60-70% 3-4 set: 10s Hollow rock 10s Hollow Hold 10s V-ups 10s Hollow hold STRECHING & SMR
Warm up: 15/12 cal row 10/10 Single leg dumbbell Rdl 8 ring row 20 heels over db-kb Strength: Back Squat Build to 3 RM Front squat 1×5 @61% 1×5 @66% 1×5 @71% 1×5 @75% Metcon: Amrap 6′ 20 Alt pistol 6x5m hswlk 6×10 bear walk 40/32 cal row rest 2′…
Warm-Up 3sets 15 Cal Cardio 15 Banded Glute Bridge 20 Banded Face Pull 0:30/0:30 Side Plank Strength EMOM 8 1.200/180 m Row (0:45) 2.0:30 Max Kipping HSPU / Dumbbell Push Press 3sets 1:00 Dumbbell Strict Press 2:00 Recovery Cardio 1:00 Alt. Superman 2:00 Recovery Cardio 3-4×15 Band Pull-Up Rest 1:30 Metcon…
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 3sets 15 Cal Cardio 10/10 DB Alt. Snatch 20 Alt. Lunge 15 Band Pull Apart Strength 3×1 Snatch 90-95% 2×3 Snatch Deadlift (110% 1RM Snatch) Back Squat 3×2 85-90% Metcon 5 Rounds For Time 300/250m Row 6-9-12-15-18 HSPU SMR
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 16 Alt. DB Power Clean 15 Band Pull Apart Strength Push Press 1×10 55% 1×8 58% 1×6 61% 1×4 72% Strict Press 4×8 90% of 8RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 6 Burpee Pull-Up (RX: 4-6 Ring Muscle-Up) 14/11 Cal Cardio…
