Warm-Up
2 sets
1:30 Cardio
10/10 Monster Walk
15 Air Squat
10 Half Burpee
Strength
Back Squat
2×3 70%
Front Squat
2×5 65%
Metcon
Every 4:00 x 20:00…(5 sets)
200 m Run
250 m Row
15 Kettlebell Swing 24/16kg
Accessory
Band Strict Chest to Bar
4×10-15
Warm-Up 3sets 1:00 Ski/Row/Bike 20 Plate Hops 6 Inchworm 6/6 Singel DB Bench Press (on the ground) Strength 5×1 Bench Press 90-95% Metcon For Time 3 Sets 20/16 Cal Bike/Assault 15 Burpee Box Jump Over 60/50 cm No Rest 3 Sets 15/12 Cal Bike/Assault 7 Burpee Box Jump Over 70/60 cm…
Warm up: 15/12 cal skierg 20 banded good morning 10/10 single arm kettlebell strict press 20 heels over db-kb Skill / Strength: 5min Establish a Set of Max Unbroken Strict Handstand Push Up / Box Pike Hspu / Hspu practice 3 sets Strict Hspu 50% Bench Press: 3×10 (55-65 %) Metcon: 3…
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Clean and Jerk 16 Glute Bridge 0:40 Handstand Hold Strength Power Clean + Split Jerk 2 sets 3+1 75% 2+1 80% 1+1 85% Metcon EMOM 28 1.7 Shuttle Run (7,5-7,5m) 2.8 T2B + 5 DB Thruster (2×16/12kg) 3.14/11 Cal Cardio (0:45) 4.6-10 Strict Deficit HSPU
Warm-Up EMOM8 1.0:45 Cardio 2.12 KB Goblet Lunge 3.0:45 Cardio 4.0:30 Hollow Rock Strength 2×1 Squat Snatch 80% 2×2 Snatch Deadlift (100% 1RM Snatch) Back Squat 3×3 67-72% Metcon 4 Sets of Amrap 3… 17 KB Box Step Over 2×16/12kg 60/50cm 17 KB Hang Snatch 2×16/12kg 17 T2B Rest…
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 1×6 67% 1×6 76% 1×3 86% 1×2 90% Front Squat 3×4 80% Cardio Row Intervals 3 sets 1000 m Rest 1:20 Accessory Emom 6 0:30 Hollow Hold
Warm up: 3 rds 15/12 cal 20 banded good morning 10/10 single arm ring row :40 front plank Strength: 3×10 strict press banded kettlebell on barbell 3×10/10 top down gorilla row 2x Max unboken Diamond push up Metcon: 3 rds 30 m dual kettlebell front rack carry 24/26 20 cal row 10 push press 5 wall…
