Warm up:
3 sets
15/12 cal ski
20 bodyweight
10 ring kip swing
12/12 Side plank hip touch
Skill / Strength:
4×60% Ring Mu
Every 2:00 x 8:00 min 4sets
0:40 Ring push up
5×6 @61-71% strict press
Metcon:
800 m run / 1000 m row
20 burpee pull up
20 devils press
150 du / 300 su
20 cal aab
20 clean 85/60 kg
Accessory:
5×50 m dual kettlebell front rack carry
3×10-15 Kettlebell seal row
Warm up: 3 rds 10 scorpio 30 jumping jack 10 scapula push up Strength: Emom2 x 5 -10 Bench press -10 Bench row Metcon: 6 rds 60 du / 90 su 4-6 burpee bar mu / c2b / pull up / jumping pull up 10 lunges 60/40 kg Accessory: 3-4 rds 25…
Warm up: 3 rds 10 arch rock 12 plank to push up 12 snow angel 10 hollow rock Strength: 4 rds (medium weight) 15 bench press 15 bench row Metcon: Buy in: 1500 m row 60-40-20 Air squat push up reverse lunges straight leg sit up Cash out:1500 m row Streching & SMR…
Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Clean and Jerk 15 Glute Bridge 20 Plate Hops Strength 8 sets (Every 1:30) 0:40 Cardio 4 Touch & Go Power Clean 60-65% Metcon EMOM 24 1.8 Shuttle Run (7,5m-7,5m) 2.3-5 Wall Walk 3.0:45 Cal Row/Ski/Bike 4.10 Front Squat 45/30kg Accessory EMOM8 1.0:30…
Warm up: 3 sets 15 cal cardio 10 snow angel 5 wall walk Strength: 5×3 shoulder press 5×5 push press Metcon: 20 clean and jerk 60/40 kg 20 ttb 20 cal aab 15 clean and jerk 70/45 kg 15 c2b 15 cal 10 clean and jerk 80/50 kg 10 bar mu / burpee pull up 10…
Warm-Up 2 Sets 1:30 Cardio 20 Line Hops 10 Scapula Pull Up 16 Alt. Lunge Skill A EMOM 10 1.200/180m Row/Ski (moderal) 2.30-50 Double Under B EMOM 8 8/6 Cal Bike/Assault 5-10 Chest to Bar Metcon 20 Min EMOM 1 – 24 air squats 2 – 12-18 hand release push ups 3…
Warm up: 3 sets 15/12 cal row 20 glute bridge/ 1s top pos 6 strict burpee 15/15 side plank hip touch Strength: High hang squat snatch + low hang squat snatch + snatch + ohs 3 x (1+1+1+1) Front squat : build to 3 RM today minimum 5 sets 90%+ Metcon: 21-18-15-12 Bar facing…
