Warm-Up
3sets
15 Cal Row
15 Jumping Squat
8/8 Single Arm Ring Row
0:30 Hollow Hold
Strength
2x(1+1) Squat Snatch+Floating Snatch 80%
3×1 Snatch 80-85%
Back Squat
1×5 70%
1×3 75%
1×2 80%
1×5 72,5%
1×3 77,5%
1×2 82,5%
Metcon
4sets
1:00 Max Umbroken T2B + Max Cal Cardio in Remaining Time
1:00 Max Rep Dumbbell Box Step-Up 22,5/15 kg
1:00 Max Rep Alt. Dumbbell Hang Snatch
22,5/15 kg
Rest 1:00 Between Sets
SMR
Warm-Up 2 sets 1:30 Cardio 6 inchworm 10 scapular pull up 30 Flutter akivel Strength Bench Press 3×10 50% Skill 10:00 Bar Muscle-Up Practice Metcon EMOM 10 10 Burpee Box Jump Over 60/50 cm Accessory For Time 60 Starfish
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 3 sets 1:00 Cardio 8/8 DB Strict Press 6/6 DB Hang Snatch 30 Flutter Kick Strength Push Press 10 57% 10 60% 2×8 63% 4sets 10 Strict Press (90% of 10 RM) Metcon 2-2-2-3 Min Work/ 1:00 Rest 6 Strict HSPU (8 Kipping HSPU) 15/12 Cal Cardio Max Rep…
Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Snatch 15 Glute Bridge 30 Flutter Kick Strength 8 sets (Every 1:30) 0:40 Cardio 4 Touch & Go Power Snatch 60-65% Metcon EMOM 20 1.0:45 Cal Bike/Assault 2.12-15 T2B 3.0:45 Cal Row/Ski 4.7,5m/7,5m Single Arm DB Overhead Lunge 22,5/15kg Accessory EMOM8 1.6/6…
Warm up: 3 sets 15/12 cal row 10/10 bodyweight bulgarian split squat 20 band pull apart 50 single under Strength: Front Squat 1×8 @70% 1×8 @67% 1×6 @76% 1×6 @81% Back Squat 1×5 @70% 1×5 @75% 2×5 @80% Metcon: Amrap 6′ 100 du 600/500m row rest 3:00 Amrap 6′ 20…
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
