Warm-Up
2 sets
1:30 Row
8/8 DB Strict Press
16 Alt. DB Power Clean & Jerk
16 Band Pull Apart
Strength
Push Press
1×8 66%
1×8 72%
2×6 75%
Strict Press
10:00
6 RM Max
2×6 90% of 6RM
Metcon
2-2-2-3 Min Work/ 1:00 Rest
18 Wall Ball 9/6kg
3 Power Clean & Jerk (70% 1RM Power Clean & Jerk)
Max Cal Cardio
Wu: 3 rds 6 down up 12 shoulder taps in Hs pos. 6 reverse burpee 45” back strech (front rack) Front Squat: 5×8-10 45-50 % Metcon: 5 rds 3 snatch 60/40 kg 6 lateral burpee 2 min rest 5 rds 3 c&j 6 lateral burpee 3-4 set: 10 ring dip…
Warm up: 3 sets 15/12 cal row 10/10 lateral step up 20 Band pull apart :30 banded deadbug Strength: Back squat: 5×1-3 @80% Front squat: 3×10 @50% Metcon: Amrap 4′ 600 / 500 m row 25 burpee box jump over 20 power clean 60 / 40 kg 15 overhead squat 60 / 40 kg…
Warm-Up EMOM 8 1.0:45 Cardio 2.50 Single Under 3.0:45 Cardio 4.15 Band Pull Apart Strength 3×5 Bench Press 65% 3×15/15 Single Arm Strict Press Metcon For Time 5 Sets 2:00 Max Cal Bike/Assault 1:00 Max Rep Double Tap Burpees Rest 0:30
Warm up: 3 sets 15/12 cal ski 10/10 single leg glute bridge 8 ring row 20 knee tuck up Skill: 6 sets of Amrap 1:15′ rest 1:15 200/180 m ski Max rep burpee ring mu / bar mu / pull up Strength: 5×6 Bambo bar strict press 75-80% Metcon: Amrap10′ 10/8 cal aab…
Warm up: 3 sets 15/12 cal row 10 alt scorpio 10 scapula pull up 5 reverse burpee Strength: 4 rds 500 m run / 600 m row 10 strict pull up 10 dumbbell bench row 4 rds 500 m run / 600 m row 10 bench press bodyweight 10 clap push up …
Warm up: 3 sets 15/12 cal cardio 20 banded face pull 10/10 side lunge 30” hollow rock Strength: High hang snatch + Snatch + Ohs 2x(1+1+2) 72-75% 2x(1+1+1) 77-80% Front Squat: 5×3 75% Metcon: 40-30-20 Muscle snatch 35/25 kg 8-6-4 DBall – sand bag clean over 70/45 kg Accessory: 4 sets: 10/10 crossbody…
