Warm-Up
3 sets
1:00 Cardio
15 Glute Bridge
10/10 Monster Walk (Band)
15 Air Squat
Strength
Back Squat
1×10 57%
1×8 67%
1×8 71%
1×8 76%
Metcon
800 m Run
30 Lateral Burpee Over Bar
30 OHS 50/35kg
400 m Run
15 Lateral Burpee Over Bar
30 OHS 50/35kg
Accessory
Wieghted Strict Pull-Up / Strict Pull-Up
1×10
1×7
2×5
Warm-Up 3sets 15 Cal Row 5 inchworm 10/10 Singel Arm DB Clean and Jerk 20 Bodyweight Lunge Strength 3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 65% 2x(2+1) Squat Clean+Split Jerk 70% 3×3 Front Squat 70% Metcon For Time 21 Snatch 40/30kg 20 Box Jump Over 15 Snatch 50/35kg 20 Box…
Warm up: 3 rds 15/12 cal cardio 10/10 bodyweight bulgarian split squat 20 band pull apart 50 du / 100 su Strength: Squat clean+Split jerk+Squat clean+Front squat+Split jerk 2x(1+2+1+2+1) 73% 2x(1+1+1+1+1) 78% Emom 8’ 3 reps Back Squat 65-70% Metcon: 3 rds 80 Du /160 su 40 wall ball 9/6 kg 20…
Warm up: 15/12 cal cardio 10/10 suitcase deadlift 10 ring row :02 pause at top :30 hollow hold Strength: Back squat: 1×3 65% 1×3 73% 1×3 77% 1×3 81% 1×3 85% Front squat 1×5 61% 1×5 66% 1×5 71% 1×5 75% Metcon: Amrap 4′ 20/16 cal ski 4 rope climb rest…
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 2 sets 1:30 Cardio 6 inchworm 10 scapular pull up 30 Flutter akivel Strength Bench Press 3×10 50% Skill 10:00 Bar Muscle-Up Practice Metcon EMOM 10 10 Burpee Box Jump Over 60/50 cm Accessory For Time 60 Starfish
Warm up: 3 sets 15/12 cal row 8 overhead squat empty barbell 8 hang muscle snatch empty bb :30/:30 side plank Strength: 3×2 @70% Emom 5′ 1 rep @75% 3 position snatch deadlift 3×3 :02 pause +10 kg Metcon: 21-15-9 Hspu / pike push up ghd sit up / weighted sit up…
