Warm-Up
2 sets
1:30 Row
8/8 DB Strict Press
16 Alt. DB Power Clean
16 Band Pull Apart
Strength
Push Press
1×8 66%
1×7 72%
1×6 76%
2×5 80%
Strict Press
4×6 90% of 6RM
Metcon
2-2-2-3 Min Work/ 1:00 Rest
6 Power Clean 70/45kg
15/12 Cardio
Max Rep Legless Rope
Warm-Up 3 sets 1:00 Cardio 15 Glute Bridge 10/10 Band Monster Walk 15 Band Pull Apart Strength Back Squat 10 57% 8 67% 6 71% 4 76% Front Squat 1×5 60% 2×5 70% Cardio Row Intervals 6 sets 500 m (5K Tempo) Rest 1:00 Accessory Emom 6 0:10-0:30 L-Sit Hold
Warm up: 3 sets 50 jumping jack 20 hip thrust 10 scapula pull up 5 reverse burpee Strength: Emom 35′ 1: 15/12 cal cardio 2: 10 Double Kettlebell swing 24/16 3: 15 abs roll 4: 10 renegade row + push up 5: 12 back squat 60/40 kg 6: 25 ghd back extension 7: rest …
Warm-Up 3 Sets 1:00 Cardio 8/8 Ring Row 6 Inchworm 0:30 Hollow Hold 3 Sets 10 Jumping Chest to Bar Pull Ups 20 KB Russian Swing (50/35) 500 m Row/Ski / 1000 m Bike 5 Sets: 50 Double Unders (or 75 Single Unders) 6 Strict Pull Ups 7 Strict Ring or Bar Dip…
Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 10/10 DB Upright Row Strength Back Squat 1×8 62% 1×8 67% 1×8 71% 1×8 76% Metcon 10 sets 7 Chest to Bar 7,5 m Overhead Walking Lunge 45/30 kg Accessory Barbell Bicep Curl 4×12
Warm up: 3 sets 15/12 cal skierg 10/10 suitcase deadlift 15 band pull apart 20 heels over db-kb Strength: 8 Barbell RDL 55% 20 Banded goodmorning Metcon: 3 rds 10 Sand bag / Slam ball clean 8 Sand bag bear hug lunges step 6 man maker 22,5/15 kg 4 bar mu 6 burpee pull…
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 …
