Warm up:
3 sets
50 jumping jack
10 russian babymakers
10 hand climb
Strength+Cardio
5 rds
20 cal assault bike
10 chin up
5rds
20 cal row
10 bench press 50-80/25-45 kg
5 rds
20 cal skierg
10 bench row 50-80/25-45 kg
5 rds
20 cal bikeerg
10 incline dumbbel bench press
Accessory
5×10 sttb
Warm up: 3 sets 15/12 cal row 15 medball jumping sq 5/5 windmill 45 sec push up hold Back Squat: 10x 57% 8x 62% 8x 67 % 8x 71% Front squat: 5x 60% 5x 65% 2x5x 70% Metcon: 4rds 60 du / 120 su 15 deadlift 100 kg / 70 kg 15 m handstand walk…
Warm-Up 3sets 1:00 Cal Cardio 6/6 DB Hang Clean and Jerk 12 Glute Bridge 30 Flutter Kick Strength 4x(3+1) Power Clean + Power Jerk 65% Deadlift 1×5 55% 1×5 65% 1×5 75% Metcon EMOM 20 1.14/11 Cal Bike/Assault (0:45) 2.6 T2B+3 Bar Muscle Up 3.14/11 Cal Ski/Row(0:45) 4.7,5 m Dual DB Overhead…
Warm up: 15/12 cal aab 10/10 cossack squat 10 sots press 16 starfish Strength: Emom 3′-5′ 1 squat snatch @75% 3 position snatch deadlift 3×1-3 pause :05 @80% Metcon: Amrap 12′ 10 plate overhead straight sit up 20/15kg 7,5 m hswlk / 15 bear wlk 250/200 m row rest 2′ …
Warm up: 3:00 bike 2sets: 1:00/1:00 couch strech 10/10 single leg glute bridge 5 inchworm Metcon: Emom 40′ 1: 12/10 AAb 2: 10 burpee box jump overs 3: 15/12 cal row 4: 15m front rack walking lunge Accessory: 4 sets: 15/15 m oh carry 15 weighted sit up
Warm up: 3rds 14 dead bug 14 bird dog 14 russian baby makers HYROX: 750 m cardio / x2 bikerg 200 m kb carry 750 m cardio 100 m burpee broad jump 750 m cardio 200 m walking lunges 750 m cardio 100 plate push 750 m cardio 200 m kb carry 750 m…
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Clean and Jerk 16 Glute Bridge 0:30 Handstand Hold Strength EMOM 8 Power Clean +Power Jerk 1+1 80% Deadlift 1×5 50% 1×5 60% 1×5 70% Metcon EMOM 20 1.16/13 Cal Cardio (0:45) 2.15 m Handstand Walk 3.10 Deadlift 100/70kg+Max Rep Bar Facing Burpee 4.Rest
