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 Singel Arm KB Deadstop Row
2.0:30 Hollow Rock
Warm up: 3 rds 15/12 cal cardio 10/10 upright row 10 goblet squats 30” hanging knee tuck hold Strength: Squat clean + split jerk + squat clean + front squat + split jerk 2x(1+2+1+2+1) 75% 2x(1+1+1+1+1) 80% Emom 6’ 3 Back Squat 67,5-72,5% Metcon: 2-2-2-3 minutes on 1 min off 2 rope…
Warm up: 3 min cardio 10/10 single leg dumbbell rdl 5 inchworm 5 straight leg box jump Strength: 4 sets 15-20 ring row 30” rest 12 dual kettlebell push press Metcon: Emom 28’ 1: 15/12 cal row 2: 10 c2b/pull up/ jump pull up/ + 6 burpee to target 3: 15-30 wall ball…
Warm-Up 3sets 1:00 Cal Cardio 8/8 DB Hang Snatch 15 Glute Bridge 20 Plate Hops Strength Emom 8 200/180 m Row + Emom 5 6 Touch and Go Power Snatch 50 % Metcon EMOM 28 1.15/12 Cal Ski/Row (0:45) 2.8 Box Jump Over 60/50 cm 3.14/11 Cal Row/Ski (0:45) 4.5 Sandbag Clean…
Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 10 Half Burpee Strength Back Squat 2×3 70% Front Squat 2×5 65% Metcon Every 4:00 x 20:00…(5 sets) 200 m Run 250 m Row 15 Kettlebell Swing 24/16kg Accessory Band Strict Chest to Bar 4×10-15
Warm up: 3 rds 15/12 cal cardio 10/10 suitcase deadlift 5 strict hanging leg raise 20 plate hop Strength: 4 sets 15-20 ring row 15 dumbell bench press Emom 28: 15 cal ski/row 15 weight sit up 15 burpee Accessory: Streching
Warm-Up 3sets 1:00 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Alt. Revers Lunge 16 Birddog Strength 5x(3+1) Power Clean + Power Jerk 65% Metcon EMOM 28 1.15/12 Cal Ski/Row (0:45) 2.3-6 Burpee Bar Muscle-Up 3.14/11 Cal Bike/Assault (0:45) 4.5 Front Squat 60kg
