Warm up:
3 sets
15/12 cal row
10 alt scorpio
10 scapula pull up
5 reverse burpee
Strength:
4 rds
500 m run / 600 m row
10 strict pull up
10 dumbbell bench row
4 rds
500 m run / 600 m row
10 bench press bodyweight
10 clap push up
4 rds
500 m run / 600 m row
10 ghd sit up with med ball
10 sttb
Streching
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat In 20:00 build to a 1RM Cardio Row Intervals 3 sets 1000 m Rest 1:20 + Rest 1:20 + 500m Sprint Accessory Emom 6 0:20 L-Sit Hold
Warm up: 3:00 Skierg 2×5 Snatch Deadlift 2×5 Snatch Pull 2×5 Muscle snatch 2×5 Power snatch 2×5 Ohs 2×5 Squat snatch Strength: 3 sets 3 snatch @75% 15 Touch and go Snatch 35/25 kg Metcon: Amrap 6′ 3-3-3-6-6-6-9-9-9–12-12-12…. Power clean 60-85/35-55kg Strict HSPU / HSPU / Pike Push up / hand realese push…
Warm-Up 2 sets 1:30 Cardio 10 inchworm 15 Ring Row 20 Alt. Lunge Strength Bench Press 1×8 55% 1×6 67% 1×4 73% 1×2 79% 3×2 85% Metcon For Time 15-12-9-6-3 C2B Wall Ball 9/6kg Accessory 3 sets 20 V-Up 20 Candlestick Toe Touch
Warm up: 3 sets 10 ghd back extension 20 jumping lunge 10/10 single arm banded rear delt fly Strength: 7×1 tempo back squat @55% :05 pause Metcon: Emom 28′ 1: 75 du 2: 4-6 D-ball 3: 1 legless rope climb 4: rest Streching
Warm up: 3 sets 15/12 cal ski 5/5 lunge to step up 20 banded face up :40 front plank Strength: Build to 3 Rm front squat Back squat: 5 reps @68% 5 reps @72% 5 reps @76% 5 reps @80% Metcon: Amrap 5’ 30/22 cal row 22,5 m hswlk / 50 m tiger…
Warm Up: 3 rds 10 bent over revers fly 1,25-2,5 plate 10 half burpee 10 box steps 50 jumping jack Partnerwod: 1000 m row 50 burpee box jump overs 100 wall ball 1000 m row 50 alt. db hang clean & jerk 100 alt db snatch 1000 m row 50 db hang sq clean…
