Warm-Up
2 Sets
1:30 Cardio
20 Line Hops
10 Scapula Pull Up
15 Alt. Lunge
Skill
A
4 Sets
0:20 Double Under
Rest 0:10 Between Sets
Rest 2:00
In 3:00, Establish a Max Unbroken Sets of Rep Double Under
Rest 1:00
2x 50% of Max Reps, 1:00 Rests
B
Chest to Bar
Accumulate 70 reps (in sets of 5-10) for time
Metcon
Amrap 14
5 Burpee Pull-Up
20 Wall Ball
50 Double Under
Accessory (Bonus)
3 Sets
1:00 Plank
Rest 1:00
Warm up: 3 rds 15/12 cal row 20 bodyweight lunges 10/10 single upright row 20 russian twist Strength: High hang snatch + Snatch + Ohs 2x (1+1+2) 67-70 % 2x (1+1+1) 72-75 % Front squat 5×3 67% Metcon: 40-30-20 Burpee 12-10-8 Ring mu/ bar mu/ pull up / jump pull up / band pull…
Warm up: 3 sets: 1 min row 10/10 lat strech ring 3/3 single arm rope row :30 hollow hold Strength: Emom 12 – 6-8 bench press (heavy) – 12 chin up Metcon: Amrap 4 x 4 rds (rest btw sets 1min) 200 m run 12 devils press 2×22,5kg / 15 kg 60 double…
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat In 20:00 build to a 1RM Cardio Row Intervals 3 sets 1000 m Rest 1:20 + Rest 1:20 + 500m Sprint Accessory Emom 6 0:20 L-Sit Hold
Warm-up EMOM 8 min. 1. 0:45 Row 2. 16 Alt. Barbell Lunge 3. 0:45 Row 4. 8 Muscle Clean + Strict Press(Barbell) Strength 1 sets Squat Clean + Front Squat + Split Jerk + Squat Clean + Split Jerk @ 70% 1 sets Squat Clean + Split Jerk @ 72,5% 2 sets Squat Clean + Split Jerk @ 75%…
Warm-Up EMOM 8 1.0:45 Cardio 2.50 Single Under 3.0:45 Cardio 4.15 Band Pull Apart Strength 3×5 Bench Press 65% 3×15/15 Single Arm Strict Press Metcon For Time 5 Sets 2:00 Max Cal Bike/Assault 1:00 Max Rep Double Tap Burpees Rest 0:30
Warm up: 15/12 cal cardio 8/8 scorpio 12 hip thrust 10 scapula pull up 10/10 posterior hip strech Strength: Every 7 min x5 = 35 min 10 bench press bw / 0,75 bw 10 chin up 10 back squat bw 10 ring dip 10 bench row bw Accessory: 3 sets: 1:30 max distence row rest :30
