Warm-up
EMOM 8
1.0:45 Row
2.15 Banded Good Morning
3.0:45 1/1Alt. Lunge+ 1Air Squat
4.8/8 Singel Arm Dumbbell Upright Row
Strength
Every 2:00×12:00…(6 Sets)
Sets 1 & 2
Squat Snatch+Overhead Squat+Squat Snatch
1+2+1 (77-82%)
Sets 3 & 4
Squat Snatch+Overhead Squat
1+1 (82-87%)
Sets 5 & 6
Squat Snatch
1+1 (85-90%)
Every 3:00×9:00…(3 Sets)
Back Squat
3×2 85-90%
Metcon
Amrap 15
24 Wall Ball 9/6kg
12 Power Clean 45/30kg
6 Bar Muscle-Up/6 Burpee Pull-Up
SMR
Warm-Up 3 Sets 15 Cal Row 10/10 Singel Leg Dumbbell RDL 20 Banded Upright Row 15 V-Up Strength EMOM9 1.200/180m Row(0:45) 2.200/180m Row 3.0:30 Max Rep Kipping HSPU / Dumbbell Push Press Band Assisted Strict Pull-Up 5×15 Rest 1:30 Metcon Amrap 9 6 Shuttle Run (“rep”= 7,5m Down + 7,5m Back) 3-6-9-12…..Hang Squat…
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 16 Alt. DB Power Clean 16 Band Pull Apart Strength Push Press 1×8 66% 1×7 72% 1×6 76% 2×5 80% Strict Press 4×6 90% of 6RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 6 Power Clean 70/45kg 15/12 Cardio Max Rep Legless Rope
Warm-Up 3 sets 1:00 Cardio 8/8 DB Strict Press 6/6 DB Hang Snatch 30 Flutter Kick Strength Push Press 10 57% 10 60% 2×8 63% 4sets 10 Strict Press (90% of 10 RM) Metcon 2-2-2-3 Min Work/ 1:00 Rest 6 Strict HSPU (8 Kipping HSPU) 15/12 Cal Cardio Max Rep…
Warm up: 3 sets 15/12 cal cardio 10 toes up RDL w.bb 10 ring row 2′ hold top pos. 0:20 hanging L-sit hold Strength: 4 sets 3 Deadlift 79% 5/5 Single leg box jump Every 2:00 x 4 0:40 Skater jump Metcon: 3 rds 30 cal cardio 6 Sand bag squat 45-70…
Warm up: 3 sets 15/12 cal skierg 10/10 single leg glute bridge 10 strict press w. Barbell 30” flutter kicks Strength: Bench Press Build to set of 5 @rpe 8 then 4×5 80-90% Dumbell incline bench press 4×10 rpe 8 Metcon: 10-20-30-40 wall ball box jump overs step down after each round…
Warm up: 3 sets 15/12 cal aab 20 bodyweight lunge 8/8 single arm ring row :20 Hangong L-sit hold Strength: Squat snatch: 5×1 @85-90% Snatch deadlift: 5×2 3 position snatch deadlift :02 pause position Metcon: 10 rds 9 deadlift 70/45 kg 6 hang power clean 70/45 kg 1 rope climb 200 m run…
