Warm-Up
3 sets
15 Cal Cardio
10/10 Single Arm Dumbbell Strict Press
5/5 Windmills
15 V-Up
Strength
Dumbbell Strict Press
4×12
Rest 1:00
Band Assisted Strict Pull-Up
5×15
Rest 1:30
Metcon
Amrap 7
10 Power Snatch 35/25 kg
3 Bar Muscle-Up/Burpee Pull-Up
Accessory
EMOM 9
1.0:30 Hollow Hold
2.20 Candlestick Toe Touch
3.8/8 Side Plank Knee Touch
SMR
Warm up: 3 sets 15/12 cal ski 20 bodyweight 10 ring kip swing 12/12 Side plank hip touch Skill / Strength: 4×60% Ring Mu Every 2:00 x 8:00 min 4sets 0:40 Ring push up 5×6 @61-71% strict press Metcon: 800 m run / 1000 m row 20 burpee pull up 20 devils press…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Strict Press 10 Half Burpee 30 Flutter Kick Strength Push Jerk 1×5 67% 1×5 71% 1×4 78% 2×4 84% Strict Press 10:00 to 3RM Max + 2×3 90% 3RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 10 Lateral Burpee Box Jump Over 60/50cm 20 V-Up…
Warm up: 3 sets 50 jumping jack 20 hip thrust 10 scapula pull up 5 reverse burpee Strength: Emom 35′ 1: 15/12 cal cardio 2: 10 Double Kettlebell swing 24/16 3: 15 abs roll 4: 10 renegade row + push up 5: 12 back squat 60/40 kg 6: 25 ghd back extension 7: rest …
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 16 Air Squat Strength Overhead Squat 1×5 64 2×5 67% Squat Snatch 2×2 70% 3×1 74% 2×5 Snatch Pull +10 kg last Snatch Metcon Amrap 16 80/60 Cal Row/Ski/Bike 25 V-Up 80/60 Cal Row/Ski/Bike 25 V-Up 800 m Run
Warm up: 3 sets 15/12 cal row 10/10 lateral step up 20 Band pull apart :30 banded deadbug Strength: Back squat: 5×1-3 @80% Front squat: 3×10 @50% Metcon: Amrap 4′ 600 / 500 m row 25 burpee box jump over 20 power clean 60 / 40 kg 15 overhead squat 60 / 40 kg…
Warm up 0:00-10:00 1. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. Warm Up Clean – 3-5 reps of each movement. 3. 1…
