Warm-Up
2 sets
1:30 Cardio
10/10 DB Snatch
15 Glute Bridge
15 DB Goblet Squat
Strength
Back Squat
3×3 72%
Front Squat
3×5 67%
Metcon
For Time
40-30-20-10
Alt. DB Snach 22,5/15kg
Wall Ball 9/6kg
Time Cap: 14:00
Accessory
4×10-15 Band Chest to Bar
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…
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…
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 2 sets 1:30 Cal Cardio 10/10DB Clean and Jerk 15 Glute Bridge 15 Goblet Squat Strength Squat Clean + Split Jerk 1+1 73% 1+1 78% 2×1+1 84% Deadlift 1×5 55% 1×5 65% 1×5 75% Metcon EMOM 20 1.15/12 Cal Bike/Assault (0:45) 2.16 Alt. Pistol / 24 Air Squat 3.14/11 Cal Ski/Row…
Warm up: 3 sets 15/12 cal ski 20 banded glute bridge 10/10 half kneeling single arm strict press 0:30 hollow hold Skill / Strength: 8 sets 2 tempo negatives Strict handstand push up 0:05 tempo from top to bottom 5 sets 1 RM 50% SHSPU 3×10 Dumbbell bench press Metcon: 4…
Warm up: 3 sets 15/12 cal row 8 overhead squat empty barbell 8 hang muscle snatch empty bb :30/:30 side plank Strength: 3×2 @70% Emom 5′ 1 rep @75% 3 position snatch deadlift 3×3 :02 pause +10 kg Metcon: 21-15-9 Hspu / pike push up ghd sit up / weighted sit up…
