Warm-Up
2 sets
1:30 Row
15 Glute Bridge
10/10 Band Monster Walk
15 Air Squat
Strength
Back Squat
1×8 62%
1×8 67%
1×6 76%
1×6 81%
Front Squat
1×5 65%
1×5 75%
1×5 80%
Cardio
Row Intervals
3 sets
1000 m
Rest 1:40
Accessory
EMOM 6
0:10-0:30 L-sit Hold
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under Strength Overhead Squat 1×5 64% 1×4 67% 1×2 72% Squat Snatch EMOM 6 1×2 67% 1×1 70% 1×1 74% 2×5 Snatch Pull 93% 1RM Snatch Metcon Amrap 20 50/40 Cal Row/Ski/Bike 100 DU 50/40 Cal Row/Ski/Bike…
Warm up: 3x 15/12 cal cardio 5 straight leg box jump 10/10 seated single arm dumbbel strict press 30 sec hollow hold Strength: EMOM 6: 2 Push Jerk 68% 4×3 Strict Press 72% Metcon: 4 rds 12 alt dumbbel clean & jerk /heavy 12 alt oh lunges 4 wall climb 4 bar mu…
Warm up: 15/12 cal aab 10/10 cossack squat 10 sots press 16 starfish Strength: Emom 3′-5′ 1 squat snatch @75% 3 position snatch deadlift 3×1-3 pause :05 @80% Metcon: Amrap 12′ 10 plate overhead straight sit up 20/15kg 7,5 m hswlk / 15 bear wlk 250/200 m row rest 2′ …
Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Clean and Jerk 15 Glute Bridge 20 Plate Hops Strength 8 sets (Every 1:30) 0:40 Cardio 4 Touch & Go Power Clean 60-65% Metcon EMOM 24 1.8 Shuttle Run (7,5m-7,5m) 2.3-5 Wall Walk 3.0:45 Cal Row/Ski/Bike 4.10 Front Squat 45/30kg Accessory EMOM8 1.0:30…
Warm up 0:00-10:00 1. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. Warm Up Clean – 3-5 reps of each movement. 3. 1…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Strict Press 10 Half Burpee 30 Flutter Kick Strength Push Jerk 1×5 67% 1×5 71% 1×4 78% 2×4 84% Strict Press 10:00 to 3RM Max + 2×3 90% 3RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 10 Lateral Burpee Box Jump Over 60/50cm 20 V-Up…
