Warm-Up
2 sets
1:30 Row
15 Glute Bridge
10/10 Band Monster Walk
15 Air Squat
Strength
Back Squat
3×8 60%
Front Squat
3×3 70%
Cardio
Row Intervals
4 sets
500 m
Rest 1:00
300 m
Rest 0:30
200 m
Rest 1:00
Accessory
EMOM 6
0:30-0:40 Front Plank on Hand
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 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 rds 10 arch rock 12 plank to push up 12 snow angel 10 hollow rock Strength: 4 rds (medium weight) 15 bench press 15 bench row Metcon: Buy in: 1500 m row 60-40-20 Air squat push up reverse lunges straight leg sit up Cash out:1500 m row Streching & SMR…
Wu: 3 rds 10 alt scorpio 8 alt cossack sq 8/8 windmill + shoulder press 10 bb kang sq Strength: EMOM 10” Odd: 5-8 back squats 60-70% Even: 7-10 bb shoulder press 60-70 % Metcon: SB BIRTHDAY 13 rds 20 du 12 jump squat 1 burpee bar mu / 1 burpee pull up 9 alt…
Warm up: 15/12 cal cardio 8/8 scorpio 12 hip thrust 10 scapula pull up 10/10 posterior hip strech Strength: Every 7 min x5 = 35 min 10 bench press bw / 0,75 bw 10 chin up 10 back squat bw 10 ring dip 10 bench row bw Accessory: 3 sets: 1:30 max distence row rest :30
Warm up: 3 sets 15/12 cal cardio 20 banded glute bridge 10/10 half kneeling single arm strict press 0:30 Front plank shoulder taps Strength: Build to a 5 RM @RPE 9+ then 2×10 55-65% Dumbbell incline press: 4×8 @RPE 8-9 Metcon: 3 rds 25 Am swing 24/16k 15 Burpee over parallette 2 min…
