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 cal aab
Accessory:
3 sets
10 barbell biceps
10 skull chrusher
Warm-Up 3sets 1:00 Ski/Row 10/10 Single Leg Glute Bridge 5 Inchworm 20 Candlestick Toe Touch Strength 5×3 Bench Press 80-85% Metcon EMOM 20 1.8 Shuttle Run(7,5m-7,5m) 2.15/12 Cal Bike/Assault 3.Max Rep Bar Facing Burpee 4.Rest Accessory 3sets 10/10 Single Arm Dumbbell Strict Press
Warm up: 3 sets 15/12 cal row 10/10 side lunge 5 inchworm :30 hollow rock Strength: Front Squat 2×5 @57% 2×5 @61% 2×5 @65% Back Squat 2×5 @57% 2×5 @61% 2×5 @65% Metcon: Amrap 4′ 400 m run / 500m row 90 du / 180 su 30 dumbbell snatch 22.5 / 15…
Warm up: 3 sets 15/12 cal row 10/10 suitcase deadlift 10 ring row 2 sec top 10 straight leg sit up Strength: 4 set: 6 deadlift 72% 6 seated box jump Emom 5’ 30 sec jumping lunges Metcon: 4 rds 100 du 10 strict pull up 15 push press double kettlebell 24/16…
Warm-Up 3 sets 1:00 Cardio 15 Glute Bridge 10/10 Monster Walk (Band) 15 Air Squat Strength Back Squat 1×10 57% 1×8 67% 1×8 71% 1×8 76% Metcon 800 m Run 30 Lateral Burpee Over Bar 30 OHS 50/35kg 400 m Run 15 Lateral Burpee Over Bar 30 OHS 50/35kg Accessory Wieghted…
Warm-Up 3 Sets 1:00 Cardio 10 alt. DB Clean and Jerk 12 Glute Bridge 14 Revers Lunge Strength Time Cap: 15:00 1 RM Clean and Jerk Emom 9 1-8: 1 Front Squat 79-83% 9: 7 Front Squat 72-76% Metcon 3-4 sets 15/12 Calorie Cardio 12 Dumbbell Deadlifts (2×22,5/16kg 9 Dumbbell Hang Cleans…
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…
