Warm-Up
2 Sets
1:30 Cardio
20 Line Hops
10 Scapula Pull Up
16 Alt. Lunge
Skill
A
EMOM 10
1.200/180m Row/Ski (moderal)
2.30-50 Double Under
B
EMOM 8
8/6 Cal Bike/Assault
5-10 Chest to Bar
Metcon
20 Min EMOM
1 – 24 air squats
2 – 12-18 hand release push ups
3 – 16 box step ups 24/20
4 – 12 ring rows
Warm up: 3 sets: 15/12 cal row 12 goblet squat 8/8 single arm ring row :30 Front plank shoulder tap Strength: Back Squat: 1×8 @62% 1×6 @71% 1×4 @81% 1×4 @86% Front Squat: 1×5 @70% 1×4 @80% 2×3 @85% Metcon: Amrap 7′ 800 m run / 1000 m row in remaining time…
Warm up: 3 rds 15/12 cal row 20 bodywight lunge 10/10 single arm dumbell upright row 0:20 hanging L-sit hold Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + Overhead squat 2x(1+1+1+1) 70% Front squat 3×3 72,5 % Metcon: 27-21-15-9 Toes to bar 12-9-6-3 Deadlift 145/100 kg…
Warm up: 3 set 15/12 cal cardio 10/10 single leg glute bridge 10 sots press empty barbell 30” hollow hold Strength: Strict press: Build to 1 RM 10 reps 50 % 8 reps 60% 4 reps 65% 3 reps 72% 2 reps 78% 4-5 x1 reps 84-90-96-102-103+ % Emom 6’ 2 Split…
Warm up: 3x 15/12 cal row 15 banded front squat 8/8 rotation lunge 20 russian twist bodyweight Strength Back Squat; 3×8 60% Front Squat: 3×3 91 % Metcon: Amrap 12: 50 box jump over w/ step down 40 thruster 35/25 kg 30 bar facin burpee max cal row in remaining time Accessory:…
Warm-up 3 Sets 1:30 Cardio 10/10 Suitcase DB Deadlift 12 Jumping Air Squat Strength EMOM 5 1 Power Snatch 60% EMOM 5 1 Power Clean 60% Every 0:30 (20 Sets) 10:00 1 Deadlift 65% Metcon EMOM 20 1. 16/13 Cal Cardio (0:45) 2. 1 Legless Rope Climb / 2-4 Rope Climb / 5-10 Strict Chin-Up 3….
Wu: 3 rds 6 down up 12 shoulder taps in Hs pos. 6 reverse burpee 45” back strech (front rack) Front Squat: 5×8-10 45-50 % Metcon: 5 rds 3 snatch 60/40 kg 6 lateral burpee 2 min rest 5 rds 3 c&j 6 lateral burpee 3-4 set: 10 ring dip…
