Wu:
3 rds
10 hand climb
10 alt scorpio
30 bycicle abs
30 jumping jack
HYROX:
600 m row/ski/aab/ bikeerg x2
100 m burpee broad jump
600 m cardio
100 m plate pull
600 m cardio
100 m lunges w med ball
600 m cardio
100 wall ball
600 m cardio
100 m plate push
600 m cardio
100 leg raises
600 m cardio
SMR & STRECHING
Warm up: 3 sets 15/12 cal cardio 20 banded good morning 8/8 single arm kettlebell bottoms up press 16 candlestick toe touch Strength: Split jerk 4-4-4 reps 58-68-76% 3 reps 82% 2×2 reps 82% 2 reps 71 % Then Max load 2 RM strict press then 5×2 85-90% Metcon: Nancy 5 rds 400…
Warm up: 3 rds 15/12 cal cardio 50 single under 10/10 single arm ring row 30” plank shoulder tap Strength: Build to set of 5 heavy Push Press then 4×5 80-85% 4×8/8 landmine kneeling press/ half kneeling dumbell press heavy Metcon: Every 4 min x 5 = 20 min 3 hang clean +…
Warm up: 3 sets 15/12 cal cardio 10 arch rock 20 banded face pull 30/30 side plank Strength: 4 sets 9 deadlift 65% 9 straight leg box jump Emom 6’ 20 sec jumping lunges Metcon: 2000 m Row Baseline Test Then: 2 rds 45 hrpu 30 db kb clean 24/16 kg 15 strict…
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 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 1×8 62% 1×8 67% 1×6 76% 1×6 81% Front Squat 1×5 65% 1×5 75% 1×5 80% Cardio Row Intervals 6×500 m (Hard) Rest 0:50 Accessory EMOM 6 0:30 Hollow Hold
Warm-up 3 sets 5 inchworm 20 Jumpig jack 15 Glute Bridge Metcon 6-8 sets 400 m Row,Ski / 800 m Bike / 0,5 mérföld Assault Bike 20 WB 9/6 25 m Burpee Broad Jump 50 m WB Walking Lunge 9/6 100 m Inga Run (4x25m) 20 Sit up SMR
