Warm up:
3 sets
15/12 cal cardio
20 hip thrust
10 scapula pull up
5 reverse burpee
Strength:
Emom 35′
1: 50 du / 100su
2: 10 Kettlebell thruster 24/16
3: 15 ttb
4: 20 ring dip / ring push up
5: 12 lunges 60/40 kg
6: 25 ghd back extension
7: rest
Streching
Warm up: 3 sets 15/12 cal cardio 10/10 simgle leg hip thrust 20 band pull apart 20” L-sit, hanging tuck Strength: High hang squat snatch + Squat snatch + Overhead squat 2x (1+1+2) 70-73% 2x (1+1+1) 74-77% Front squat: 5×3 71% Metcon: 30-20-10 Thruster 40/30 kg 5-4-3 rope climb Accessory: 3…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Clean 15 Glute Bridge 15 DB Goblet Squat 15 Band Pull Apart Strength Back Squat 2×5 62% 3×5 67% Metcon Amrap 16 20 Box Jump Over 60/50cm 20 T2B 10/10 Single Arm KB Clean 24/16kg Accessory 5×8/8 Alt. DB Bicep Curl
Wu: 3 rds 1 min cardio 12 alt plate halo 12 min glute bridge 30”/30”coppenhagen plank Strength: 5x 8-10 BSQ Metcon: 4 x 2 min 4alt dumbell clean & jerk 4 shspu / hspu / pike push up 4 jump squat 1 min rest btw sets First 4,4,4,4 reps Second: 6,6,6,6…
Warm up: 3 rds 15/12 cal cardio 15 ghd back extension 5 inchworm :30/:30 side plank Strength: 5 sets 2 deadlift 83% 5/5 one leg box jump Every 2 min x 4 :40 box jump step up Metcon: Every 3 min x 5 12 cal cardio 12 alt db snatch 20-30/15-22,5 12…
Warm up: 3 sets 15/12 cal cardio 20 bodyweight lunge 10/10 single arm kettlebell bottoms up press :40 front plank Strength: Emom 16: 1-8 min: 180/150 m Ski erg 9-16 min: 6 Power Jerk 50% Every 2 min x 3 :30 max rep weighted push up Metcon: Amrap 19′ 5 thruster 60/40…
Warm-Up EMOM 8 1.0:45 Cardio 2.12 Ring Row 3.0:45 Cardio 4.6/6 DB Strict Press Strength 3×5 Strict Press 65% Metcon 2-2-2-3 Min. Work / 1:00 Rest 12 HSPU 15/12 Cal Assault/Bike Max Rep Burpee Pull Up Accessory 2 Sets 20 Band Strict Pull-Up Rest 1:30 4-5 Sets 15-20 Band…
