Warm-Up
3 Sets
15 Cal Cardio
15 Bar Passes
15 Blackburn
Skil
3 Sets
0:20 Ring Support Hold
0:20 Ring Dip Bottom Hold
10 Ring Kip Swing
Rest 1:00 Between Sets
10:00 Practice
Ring/Bar Muscle-Up
Metcon
3 rds For Time:
30 Dumbell Snatch 22,5/15kg
20 Lateral Burpee Over Dumbbell
Accessory
3:00 Knee Tuck
3:00 Hollow Hold
SMR
Week 7. Warm up: 3 rds 15/12 cal row :45 monster walk 10 barbell upright row 15/15 side plank hip touch Strength: Squat clean + Split jerk Build to a heavy double for the day 80% Clean Pull: :30 x10=5min 2 reps 85% Metcon: 3 rds 21 bar facing burpee 15…
Warm up: 3 sets 15/12 cal aab :40 monster walk 20 banded face pull 10/10 side plank rotation Skill / Strength Estabilish set of max unbroken strict handstand push up 2×50% 5×6 dumbbell bench press Metcon: Amrap 20’ 50/40 cal aab 15 m handstand walk / 30 bear walk 2 heavy power clean 90/60 kg…
Warm-Up 3 sets 1:30 Cardio 8/8 DB Half Kneeling Single Strict Press 6/6 DB Clean & Jerk 6 inchworm Strength Push Press 1×10 60% 1×8 63% 1×8 66% Strict Press 8 Rep Max (10:00) + 2×8 95% of 10 RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 2-3 Rope Climb 15 Bar Facing…
Warm up: 3 min aab 3 sets: 10/10 suitcase deadlift 6 strict burpee 4 straight leg box jump Strength: Tempo back squat 7×1 @50% pause :05 Metcon: Emom 28″ 1: 15/12 cal aab 2: 4-8 ring mu / burpee pull up 3: 16/13 cal row 4: rest Accessory: Emom 6′ :15-:30 ghd…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Snatch 15 Glute Bridge 15 DB Goblet Squat Strength Back Squat 3×3 72% Front Squat 3×5 67% Metcon For Time 40-30-20-10 Alt. DB Snach 22,5/15kg Wall Ball 9/6kg Time Cap: 14:00 Accessory 4×10-15 Band Chest to Bar
Warm up: 3 sets 15/12 cal aab 8/8 lateral box step 10 sots press :30 ohs bottom hold Strength: Squat snatch 2×2 @76% 2×1 @71% snatch pull to hold + snatch pull 3×1+1 @80-85% Metcon: 4 rds 5 power snatch 67,5 % 15 chest to bar 20 single leg box step over…
