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′
Amrap 6′
20 wall ball 9/6 kg
30 m farmer carry 2×22,5 / 2x15kg
40/32 cal row
rest 2′
Amrap 6′
16 alt pistol
4×5 m hswlk
30/24 cal row
rest 2′
Amrap 6′
16 wall ball
30 farmer carry
30/24 cal row
Accessory:
Emom 6′
10 ghd sit up
10 t2b
Warm up: 3 15/12 cal row 20 bodyweight lunges 10/10 single arm ring row 30’ Hanging knee tuck up hold Strength: Back Squat: 3×3 70% Front Squat: 3×5 65% Metcon: 4 rds 9 chest to bar / pull up 15 cal row 21 abmat sit up Accessory: 4×10-15 banded assist strict chest…
Warm up: 3 sets 15/12 cal aab 10/10 rotating lunge 5 inchworm :30 front plank shoulder tap Strength: Front Squat 1×10 @57% 1×8 @67% 1×6 @71% 1×4 @76% Back Squat: 1×5 @60% 3×5 @70% Metcon: Amrap 4 8 shuttle run 7,5 – 7,5 m = 15 m = 1 rep 6 bar…
Warm-Up EMOM8 1.0:45 Cardio 2.12 KB Goblet Lunge 3.0:45 Cardio 4.0:30 Hollow Rock Strength 2×1 Squat Snatch 80% 2×2 Snatch Deadlift (100% 1RM Snatch) Back Squat 3×3 67-72% Metcon 4 Sets of Amrap 3… 17 KB Box Step Over 2×16/12kg 60/50cm 17 KB Hang Snatch 2×16/12kg 17 T2B Rest…
Warm-Up 3 sets 15 Cal Cardio 10/10 Single Arm Dumbbell Strict Press 5/5 Windmills 15 V-Up Strength Dumbbell Strict Press 4×12 Rest 1:00 Band Assisted Strict Pull-Up 5×15 Rest 1:30 Metcon Amrap 7 10 Power Snatch 35/25 kg 3 Bar Muscle-Up/Burpee Pull-Up Accessory EMOM 9 1.0:30 Hollow Hold 2.20 Candlestick Toe…
Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Snatch 20 Glute Bridge Strength 8 sets (Every 1:30) 0:40 Cardio 2 Touch & Go Power Snatch 65-70% 20 sets (Every 0:30) 1 Deadlift 67% Metcon EMOM 20 1.0:45 Cal Bike/Assault Bike 2.1-2 Rope Climb/3-6 Strict Pull-Up 3.0:45 Cal Row/Ski 4.7,5 m Dumbbell…
Warm up: 3 min cardio 2 sets: 15/15 hip openers 6/6 rotating lunge w/ floor touch :30 Hollow rocks Strength: 4 sets: 15 m Single arm overhead walking lunges 10-15 kipping hspu 8/8 hang dumbbell snatch rest: 2:00 Metcon: Emom 32: 1: 10 / 8cal ski 2: 15 wall ball 3: 15/12 cal…
