Warm-up
EMOM8
1.0:45 ski/row
2.15 Banded Pull Apart
3.0:45 ski/row
4.16 Starfish
Strength
Strict Press
5×6 80-85%
Every 2:00
Cardio
5 rds For Time
(18 min Time cap)
50-40-30-20-10 Cal Row
15 Box Jump Over 60/50 cm
12 Shuttle Run(7,5/7,5)
Accessory
3rds
6/6 Gorilla Row
0:30 Max rep Barbell Curl
0:30 Max rep Banded Triceps
SMR
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 16 Alt. DB Power Clean & Jerk 16 Band Pull Apart Strength Push Press 1×8 66% 1×8 72% 2×6 75% Strict Press 10:00 6 RM Max 2×6 90% of 6RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 18 Wall Ball 9/6kg 3 Power…
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 Ring Row 6 Inchworm 0:30 Hollow Hold 3 Sets 10 Jumping Chest to Bar Pull Ups 20 KB Russian Swing (50/35) 500 m Row/Ski / 1000 m Bike 5 Sets: 50 Double Unders (or 75 Single Unders) 6 Strict Pull Ups 7 Strict Ring or Bar Dip…
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 1×6 67% 1×6 76% 1×3 86% 1×2 90% Front Squat 3×4 80% Cardio Row Intervals 3 sets 1000 m Rest 1:20 Accessory Emom 6 0:30 Hollow Hold
Wu: 2 rds 20 shoulder taps in push up pos. 20 alt reverse lunge 20 alt. V-up Partner wod 100 burpee 150 sit up 200 air squat 250 du / 500 simple 3000 m row 250 du / 500 simple 200 air sq 150 sit up 100 burpee SMR & STRECHING
Warm-Up 2 sets 1:30 Cardio 6 inchworm 0:30 Handstand Hold 60 Simple Under Strength Bench Press 1×10 50% 1×8 60% 1×6 67% 3×6 73% Metcon For Time 50 DU 15 m Farmer Carry 2×32/2×24 kg 30 m Handstand Walk 50 DU 15 m Farmer Carry 22,5 m HSW 50…
