Warm-Up
2 sets
1:30 Cardio
10/10 Monster Walk
15 Air Squat
10 Half Burpee
Strength
Back Squat
1×10 57%
1×10 62%
1×8 67%
1×8 71%
Front Squat
1×5 65%
2×5 70%
Metcon
5 sets
12 Singel Arm Devil’s Press 22,5/15kg
24 Wall Ball 9/6kg
Accessory
Weighted Strict Pull-Up/ Strict Pull-Up
1×8
1×6
2×5
Warm-Up 2 sets 1:30 Cal Cardio 10/10DB Clean and Jerk 15 Glute Bridge 15 Goblet Squat Strength Squat Clean + Split Jerk 1+1 73% 1+1 78% 2×1+1 84% Deadlift 1×5 55% 1×5 65% 1×5 75% Metcon EMOM 20 1.15/12 Cal Bike/Assault (0:45) 2.16 Alt. Pistol / 24 Air Squat 3.14/11 Cal Ski/Row…
Warm up: 3 sets 15/12 cal row 20 glute bridge/ 1s top pos 6 strict burpee 15/15 side plank hip touch Strength: High hang squat snatch + low hang squat snatch + snatch + ohs 3 x (1+1+1+1) Front squat : build to 3 RM today minimum 5 sets 90%+ Metcon: 21-18-15-12 Bar facing…
Warm up: 3 15/12 cal row 20 bodyweight lunges 10/10 single arm ring row 30’ Hanging knee tuck up hold Strength: Back Squat: 3×3 70% Front Squat: 3×5 65% Metcon: 4 rds 9 chest to bar / pull up 15 cal row 21 abmat sit up Accessory: 4×10-15 banded assist strict chest…
Warm up: 3 rds 15/12 cal cardio 5 inchworm 10 wall squat 6/6 one arm ring row Strength: 4 sets 12 barbell bench row 12 chin up Metcon: 4 rds 500 m run / 600 m row 5 wall climb 25 wall ball 15 t2b 75 du / 150 su Accessory: 3…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 0:30 Handstand Hold Strength Overhead Squat 1×5 68% 1×4 73% 1×3 79% Squat Snatch EMOM 9 1×3 67% 1×2 70% 1×1 74% 2×4 Snatch Pull 97% Metcon Amrap 18 1600m Run 45 HSPU Max Cal Cardio
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
