Warm-up
3 Sets:
15 Cal Row
10/10 Single Leg Glute Bridge
5 Inchworm
0:30 Hollow Hold
Strength
Squat Clean + Split Jerk
1x(1+2) 85%
2x(1+1) 87-93%
Rest 1:00 Between Sets
Front Squat
3×2 90%
Rest 2:00 Between Sets
Metcon
Amrap 15
15 OHS 45/30kg
10 Single Dumbell Box Step-Up 22,5/15kg
60 Double Under/120 Simple Under
SMR
Wu: 3 rds 1 min cardio 12 alt plate halo 12 min glute bridge 30”/30”coppenhagen plank Strength: 5x 8-10 BSQ Metcon: 4 x 2 min 4alt dumbell clean & jerk 4 shspu / hspu / pike push up 4 jump squat 1 min rest btw sets First 4,4,4,4 reps Second: 6,6,6,6…
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
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…
Warm-Up EMOM 8 1.0:45 Cardio 2.12 Ring Row 3.0:45 Cardio 4.6/6 DB Strict Press Strength 3×5 Strict Press 65% Metcon 2-2-2-3 Min. Work / 1:00 Rest 12 HSPU 15/12 Cal Assault/Bike Max Rep Burpee Pull Up Accessory 2 Sets 20 Band Strict Pull-Up Rest 1:30 4-5 Sets 15-20 Band…
Warm up: 3 min cardio 2 sets 10 cat camel 10/10 one leg hip thrust 10 plank to push up 10 russian babymakers 12 Days of Christmas 1 Wall walk / bar mu 2 Dumbbell thrusters 22,5/15 kg 3 Pull ups 4 Alt Dumbbell hang snatch 5 push ups 6 dumbbell step ups…
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…
