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 2 sets 1:30 Cardio 10/10 DB Strict Press 10/10 DB Clean & Jerk 80 Simpla Under Strength Push Jerk 1×5 67% 1×5 70% 1×5 73% 2×5 76% Strict Press 10:00 to 4RM Max + 2×4 90% 4RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 3 Power Clean 70% 75 DU Max…
Wu: 3rds 30 mountain climbers 10 cat camel 10-10-10 I-Y-T 10 russian baby makers Strenght: Every 3 min x4 10 Barbell Z-press 10 Barbell row 5-5 abs circle Metcon: 3 sets: 24/20 Calorie Bike Erg/row/ski/aab 12 Front Squats (135/95) 8 Ring Muscle Ups /bar mu / 1,5 x pull up / 12 Front Squats…
Warm-Up 3sets 15 Cal Cardio 15 Banded Glute Bridge 20 Banded Face Pull 0:30/0:30 Side Plank Strength EMOM 8 1.200/180 m Row (0:45) 2.0:30 Max Kipping HSPU / Dumbbell Push Press 3sets 1:00 Dumbbell Strict Press 2:00 Recovery Cardio 1:00 Alt. Superman 2:00 Recovery Cardio 3-4×15 Band Pull-Up Rest 1:30 Metcon…
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: 3 sets 15/12 cal ski 12 jumping lunges 6-10 split stance strict press 10/10 side plank rotation Strength: Split jerk 3 reps 68% 3 reps 76% 3 reps 82% 2 reps 89% 2 reps 71% Then 5×2 strict press 90% last week 2 RM Metcon: 21-15-9 C2B / pull up/ ring…
Warm up: 3 sets 15/12 cal cardio 20 banded good morning 8/8 single arm kettlebell bottoms up press 16 candlestick toe touch Strength: Split jerk 4-4-4 reps 58-68-76% 3 reps 82% 2×2 reps 82% 2 reps 71 % Then Max load 2 RM strict press then 5×2 85-90% Metcon: Nancy 5 rds 400…
