Warm-Up
2 sets
1:30 Cardio
6 inchworm
0:30 Handstand Hold
60 Simple Under
Strength
Bench Press
1×10 50%
1×8 60%
1×6 67%
3×6 73%
Metcon
For Time
50 DU
15 m Farmer Carry 2×32/2×24 kg
30 m Handstand Walk
50 DU
15 m Farmer Carry
22,5 m HSW
50 DU
15 m Farmer Carry
15 m HSW
50 DU
15 m Farmer Carry
7,5 m HSW
Warm up: 3 sets 15/12 cal row 10 overhead squat w. barbell 10/10 single arm dumbbell upright row 30” hollow hold Strength: High hang squat snatch + low hang squat snatch + squat snatch + ohs 3 x (1+1+1+1) 75-80% Front Squat: 5×3 80-85% Metcon: 15-10-5 Bar muscle up / burpee pull…
Warm up: 3 sets 15/12 cal cardio 5 straight leg box jump 10 sots press w. BB :30/:30 side plank Strength: Squat snatch 3×2 @75-80% 2×1 @82-87% Snatch pull: 3×3 @90-95% Metcon: 3 rds 30 box jump overs 20 t2b / ghd sit up / weight sit up Accessory: 4x 10/10…
Warm up: 3 sets 15/12 cal cardio 10/10 single leg glute bridge 10 sots press @barbell 10 straight leg sit up Strength: Push press Build to 5 RM then 2×10 @ 55-60% 4×8-10 Landmine kneeling press Metcon: 14 min rowing max calories Every 2 min 5 burpee + 5 wall ball Accessory:…
Warm Up: 15/12 cal cardio 10 toes up RDL empty bb 5/5 wimdmills 20 heels over db-kb Strength: 4 sets 8 deadlift 68% 8 straight leg box jump Emom 6′ 0:20 skater jump Metcon: 3 rds 1000 m row 30 m hswlk / bear wlk 300 m row 15 squat 60/40 kg…
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 sets 15/12 cal ski 10 good morning empty barbell 6/6 kettlebell windmill :30 Arch to hollow hold Strength: Squat snatch Build to heavy single 1 RM today Snatch pull: 2×1 +20kg Skill: Establish a set of max unbroken ring mu or bar mu Metcon: 21-15-9 100 / 60kg Deadlift…
