Warm up:
3:00 row
3 sets
12 toes up rdl
12 jumping air sq
30/30’ side plank
Strength:
Tempo front squat : 3 sec
1×3 62%
1×3 67%
1×3 71%
Metcon:
Emom 28’
15/12 aab
15 ttb
7,5 m-7,5 m shuttle run
10 wall bal 15/9 kg
Accessory:
4×1 min plank
Warm-Up 2 Sets 1:30 Cardio 20 Line Hops 10 Scapula Pull Up 15 Alt. Lunge Skill A 4 Sets 0:20 Double Under Rest 0:10 Between Sets Rest 2:00 In 3:00, Establish a Max Unbroken Sets of Rep Double Under Rest 1:00 2x 50% of Max Reps, 1:00 Rests B…
Wu: Emom 8: 80 simple under 16 alt v ups 20 lunges 15 half burpee Hyrox: 3 rds 800 m row 30 wall ball 400 m inga run 50 m burpee broad jump 400 m inga run
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: 3 set 15/12 cal cardio 10/10 single leg glute bridge 10 sots press empty barbell 30” hollow hold Strength: Strict press: Build to 1 RM 10 reps 50 % 8 reps 60% 4 reps 65% 3 reps 72% 2 reps 78% 4-5 x1 reps 84-90-96-102-103+ % Emom 6’ 2 Split…
Warm-up 3 sets 5 inchworm 20 Jumpig jack 15 Glute Bridge Metcon 6-8 sets 400 m Row,Ski / 800 m Bike / 0,5 mérföld Assault Bike 20 WB 9/6 25 m Burpee Broad Jump 50 m WB Walking Lunge 9/6 100 m Inga Run (4x25m) 20 Sit up SMR
Warm up: 3 min cardio 2 sets 10 cat camel 10/10 one leg hip thrust 10 plank to push up 10 russian babymakers 12 Days of Christmas 1 Wall walk / bar mu 2 Dumbbell thrusters 22,5/15 kg 3 Pull ups 4 Alt Dumbbell hang snatch 5 push ups 6 dumbbell step ups…
