Warm-Up
2 sets
1:30 Cardio
6 inchworm
6/6 DB upright Row
12 Air Squat
Strength
Bench Press
1×10 50%
1×8 58%
3×8 65%
Metcon
For Time
15-12-9
Bar Muscle-Up / Burpee pull up 12-9-6
Box Jump Over 60/50cm
Accessory
3 Sets
30 Flutter Kicks
0:30 Bicycle Kick Crunch
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…
Wu: 3 rds 10 “S” 10 90/90” 30 m bear walk HYROX: 2 rds 300 m inga run 30 wall ball heavy 12/9 600 m cardio / x2 bikeerg 60 m lunges w. Double kb 60 m burpee broad jump 300 m inga run 30 toes to bar 600 m cardio / x2 bikeerg…
Warm up: 3 min cardio 2 sets 10 cat camel 10/10 one leg hip thrust 10 plank to push up 10 russian babymakers 12 Days of Christmas 1 Wall walk / bar mu 2 Dumbbell thrusters 22,5/15 kg 3 Pull ups 4 Alt Dumbbell hang snatch 5 push ups 6 dumbbell step ups…
Warm up: 3 sets 15 cal cardio 10 snow angel 5 wall walk Strength: 5×3 shoulder press 5×5 push press Metcon: 20 clean and jerk 60/40 kg 20 ttb 20 cal aab 15 clean and jerk 70/45 kg 15 c2b 15 cal 10 clean and jerk 80/50 kg 10 bar mu / burpee pull up 10…
Warm-Up 3 sets 1:00 Cardio 8/8 DB Strict Press 15 Band Face Pull Strength Push Press 10 52% 10 55% 10 58% Strict Press 10:00 Max 10 Reps + 2×10 (85% of 10 Reps) Metcon 2-2-2-3 Min Work/ 1:00 Rest 12 Power Clean 45/30kg 14/11 Cal Cardio Max Rep Chest to…
Warm up: 3 sets 15/12 cal cardio 10/10 simgle leg rdl 10 ring row pause top hold 30 sec hollow hold Strength: Squat Celan+split jerk+squat clean+front squat+split jerk 2x (1+2+1+2+1) 65% 2x (1+1+1+1+1) 70% Back Squat : Emom 6: 3 reps 65-70% Metcon: 5 rds 15/12 cal row 1 rope climb 10…
