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
100 push up
1000 m row
50 db push press
100 v-up
STRECHING & SMR
Warm-Up 3sets 1:00 Ski/Row 6 inchworm 8/8 Singel Arm Strict Press 20 Band Pull Apart Strength 5×5 Bench Press 75% Metcon Amrap 15 30/25 Cal Cardio 25 Burpee Accessory 3sets 10/10 Single Arm Dumbbell Strict Press
Warm-Up EMOM 8 1.0:45 Cardio 2.50 Single Under 3.0:45 Cardio 4.15 Band Pull Apart Strength 3×5 Bench Press 65% 3×15/15 Single Arm Strict Press Metcon For Time 5 Sets 2:00 Max Cal Bike/Assault 1:00 Max Rep Double Tap Burpees Rest 0:30
Warm-up 3 Sets 15 Cal Cardio 20 Banded Good Morning 10 Ring Row 0:30/0:30 Side Plank Strength EMOM 12 1. 8/8 Dumbbell Lateral Raise 2. 12 Dumbbell Push Press 3. 0:30 Banded Tricep Pushdown Banded Assisted Strict Pull-Up 2×20 Metcon For Time: 10-9-8-7-6-5-4-3-2-1 Overhead Squat 40/25kg Bar Facing Burpee Accessory 2:00 Front Plank 2:00 Hollow…
Warm-Up 3sets 1:00 Cal Cardio 8/8 DB Hang Snatch 15 Glute Bridge 20 Plate Hops Strength Emom 8 200/180 m Row + Emom 5 6 Touch and Go Power Snatch 50 % Metcon EMOM 28 1.15/12 Cal Ski/Row (0:45) 2.8 Box Jump Over 60/50 cm 3.14/11 Cal Row/Ski (0:45) 4.5 Sandbag Clean…
Warm up: 3 sets: 15/12 cal cardio 20 medball jumping squat 10/10 single arm upright row 20 knee tuck Strength: Squat clean+split jerk+squat clean+front squat+split jerk 2x(1+2+1+2+1) 70% 2x(1+1+1+1+1) 75% Clean pull: 5×2 + 10 kg Clean deadlift: 2×5 +10 kg Metcon: Buy in: 100/80 cal cardio 5 rds 5 clean & jerk…
Warm-Up 3sets 15 Cal Cardio 10/10 Single Arm Strict Press 15 Banded Face Pull 10 Dumbell RomanDL Strength 3×3 Bench Press 70% Rest 1:00 Metcon EMOM 20 1.15/12 Cal Row (0:45) 2.50 Double Under/100 Simple Under (0:45) Accessory 3×12/12 Dumbbell Row Rest 1:00 100 reps Barbell Curl
