Warm up:
2 sets
15/12 cal cardio
10/10 pec strech on the rig
10/10 lat strech on the rig
10/10 one leg glute bridge
10/10 one leg romanian deadlift
Strength:
4×3 Deadlift @70-80 %
8-6-6 @45-55 %
Metcon:
Amrap 15
15 T2b
10 box jump over / step down
5 wall walk
Accessory:
3 sets
10-15 incline dumbbell bench press
12 dumbbell rear delt kickback
12 dumbbell lateral raise
12 palm dumbbell front raise
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
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…
Warm-Up 3sets 1:00 Cardio 10/10 DB Clean and Jerk (light) 6 inchworm 15 Glute Bridge Strength 5×1 Strict Press 90-95% Rest 1:00 Metcon Open 25.3 For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under Strength Overhead Squat 1×5 64% 1×4 67% 1×2 72% Squat Snatch EMOM 6 1×2 67% 1×1 70% 1×1 74% 2×5 Snatch Pull 93% 1RM Snatch Metcon Amrap 20 50/40 Cal Row/Ski/Bike 100 DU 50/40 Cal Row/Ski/Bike…
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 16 Birddog Strength 4x(2+2) Power Clean + Power Jerk 67% Deadlift 1×5 65% 1×3 75% 1×3 85% Metcon EMOM 20 1.14/11 Cal Ski/Row (0:45) 2.5/5 Pistol+6-10 Chest to Bar 3.16/14 Cal Bike/Assault (0:45) 4.5 Strict HSPU+7,5…
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′…
