Warm-Up
EMOM 8
1.0:45 Cardio
2.15 Goblet Squat
3.0:45 Cardio
4.7/7 DB Hang Clean and Press
Strength
1x(1+1+1+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 75%
2x(2+1) Squat Clean+Split Jerk 77-80%
EMOM 5
1 Front Squat 75%
Metcon
5 Sets (Every 4:00 1 Sets)
36 Air Squat
6 Power Clean 70%
200m Run/ 250m Row,Ski/ 500m Bike
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 3 Sets: 15 Cal Row 10/10 Single Leg Glute Bridge 5 Inchworm 0:30 Hollow Hold Strength Squat Clean + Split Jerk 1x(1+2) 85% 2x(1+1) 87-93% Rest 1:00 Between Sets Front Squat 3×2 90% Rest 2:00 Between Sets Metcon Amrap 15 15 OHS 45/30kg 10 Single Dumbell Box Step-Up…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Clean 15 Glute Bridge 15 DB Goblet Squat 15 Band Pull Apart Strength Back Squat 2×5 62% 3×5 67% Metcon Amrap 16 20 Box Jump Over 60/50cm 20 T2B 10/10 Single Arm KB Clean 24/16kg Accessory 5×8/8 Alt. DB Bicep Curl
Warm-up EMOM 8 1. 0:45 Row 2. 6/6 Singel Arm DB Snatch 3. 0:45 Row 4. 0:30 Hollow Rock Strength 2 sets 1+1+1 Squat Snatch+Snatch Balance+Overhead Squat 40% 2 sets 1+1+1 Squat Snatch+Overhead Squat+Squat Snatch 70-75% Back Squat 1×4 75-80% 1×4 77,5-82,5% 1×4 80-85% Metcon 6 Rounds For Time: 10 Thruster 45/30kg 10 Box Jump…
Warm up: 3 rds 15/12 cal cardio 5 inchworm 10 wall squat 6/6 one arm ring row Strength: E2x5 20 Heavy renagade row Metcon: 4 rds 1000 m run 20 strict press 40/25 kg 8 sand bag / d-ball clean 10 sand bag / d-ball squat 10 pull up 10 strict hspu /…
Warm-Up 3 Sets 15 Cal Cardio 20 Bodyweight Lunge 10/10 Singel Arm DB Snatch 30 Flutter Kicks Strength 2x(1+1) Squat Snatch+Floating Snatch 75% Rest 1:00 1×1 Squat Snatch 80% 2×5 Snatch Deadlift 90% Rest 1:00 3×3 Back Squat 70% Rest 1:00 Metcon Amrap 12 12 T2B 12 WB 9/6…
