Warm-Up
3sets
15 Cal Cardio
10/10 Single Arm Strict Press
15 Banded Face Pull
10 Dumbell RomanDL
Strength
3×3 Bench Press 70%
Rest 1:00
Metcon
EMOM 20
1.15/12 Cal Row (0:45)
2.50 Double Under/100 Simple Under (0:45)
Accessory
3×12/12 Dumbbell Row
Rest 1:00
100 reps Barbell Curl
Wu: 3 rds 10 kb halo 12 plank to push up 10 tuck up 12 arch rock Only BB 5 rds 5 hang clean 10 biceps curl 15 shoulder press 20 bb side 30-45 sec rest btw rds Metcon 200 m inga run 20 alt db hang clean & jerk 200 m inga run…
Warm Up: 15/12 cal cardio 10 toes up RDL empty bb 5/5 wimdmills 20 heels over db-kb Strength: 4 sets 8 deadlift 68% 8 straight leg box jump Emom 6′ 0:20 skater jump Metcon: 3 rds 1000 m row 30 m hswlk / bear wlk 300 m row 15 squat 60/40 kg…
Warm up: 3 sets 15/12 cal ski 10/10 single leg glute bridge 8 ring row 20 knee tuck up Skill: 6 sets of Amrap 1:15′ rest 1:15 200/180 m ski Max rep burpee ring mu / bar mu / pull up Strength: 5×6 Bambo bar strict press 75-80% Metcon: Amrap10′ 10/8 cal aab…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 0:30 Handstand Hold Strength Overhead Squat 1×5 68% 1×4 73% 1×3 79% Squat Snatch EMOM 9 1×3 67% 1×2 70% 1×1 74% 2×4 Snatch Pull 97% Metcon Amrap 18 1600m Run 45 HSPU Max Cal Cardio
Warm up: 3 sets 15/12 cal cardio 10/10 single leg glute bridge 10 sots press @barbell 10 straight leg sit up Strength: Push press Build to 5 RM then 2×10 @ 55-60% 4×8-10 Landmine kneeling press Metcon: 14 min rowing max calories Every 2 min 5 burpee + 5 wall ball Accessory:…
Warm up: 15/12 cal row 10/10 lunge 6-10 push up hold top 2s 8 hanging leg raise Strength: Bench press Build to a set of 5 Then: 4×5 85-90 % 4×10 dumbell incline bench press Metcon: 30-20-10 Cal assault bike wall ball 9/6 kg weight sit up Accessory: 3 sets 10 dumbell…
