Warm up:
3 sets
15/12 cal aab
20 bodyweight lunge
8/8 single arm ring row
:20 Hangong L-sit hold
Strength:
Squat snatch: 5×1 @85-90%
Snatch deadlift: 5×2 3 position snatch deadlift :02 pause position
Metcon:
10 rds
9 deadlift 70/45 kg
6 hang power clean 70/45 kg
1 rope climb
200 m run
Accessory:
4×10/10 Seated single arm dumbbell press
Warm-Up 2 sets 1:30 Cardio 15 Glute Bridge 15 DB Goblet Squat 10/10 Monster Walk Strength Back Squat 3×5 71% Front Squat 3×5 65% Metcon For Time 40-30-20-10 Wall Ball 9/6kg Abmat Sit-Up Accessory 5×8 Barbell Bicep Curl
Wu: 3 rds 10 hand climb 10 alt scorpio 30 bycicle abs 30 jumping jack HYROX: 600 m row/ski/aab/ bikeerg x2 100 m burpee broad jump 600 m cardio 100 m plate pull 600 m cardio 100 m lunges w med ball 600 m cardio 100 wall ball 600 m cardio 100 m plate…
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
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 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 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
