Warm-Up
2 sets
1:30 Cal Cardio
8/8 DB Clean and Jerk
16 Glute Bridge
0:30 Handstand Hold
Strength
EMOM 8
Power Clean +Power Jerk
1+1 80%
Deadlift
1×5 50%
1×5 60%
1×5 70%
Metcon
EMOM 20
1.16/13 Cal Cardio (0:45)
2.15 m Handstand Walk
3.10 Deadlift 100/70kg+Max Rep Bar Facing Burpee
4.Rest
Warm-Up 3sets 1:00 Ski/Row 6 inchworm 8/8 Singel Arm Strict Press 20 Band Pull Apart Strength 5×5 Bench Press 75% Metcon Amrap 15 30/25 Cal Cardio 25 Burpee Accessory 3sets 10/10 Single Arm Dumbbell Strict Press
Warm-Up 3sets 1:00 Ski/Row/Bike 20 Plate Hops 6 Inchworm 6/6 Singel DB Bench Press (on the ground) Strength 5×1 Bench Press 90-95% Metcon For Time 3 Sets 20/16 Cal Bike/Assault 15 Burpee Box Jump Over 60/50 cm No Rest 3 Sets 15/12 Cal Bike/Assault 7 Burpee Box Jump Over 70/60 cm…
Warm up: 3 sets: 1 min row 10/10 lat strech ring 3/3 single arm rope row :30 hollow hold Strength: Emom 12 – 6-8 bench press (heavy) – 12 chin up Metcon: Amrap 4 x 4 rds (rest btw sets 1min) 200 m run 12 devils press 2×22,5kg / 15 kg 60 double…
Warm up: 3 min aab 3 sets: 10/10 suitcase deadlift 6 strict burpee 4 straight leg box jump Strength: Tempo back squat 7×1 @50% pause :05 Metcon: Emom 28″ 1: 15/12 cal aab 2: 4-8 ring mu / burpee pull up 3: 16/13 cal row 4: rest Accessory: Emom 6′ :15-:30 ghd…
Warm-Up 3sets 1:00 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Alt. Revers Lunge 16 Birddog Strength 5x(3+1) Power Clean + Power Jerk 65% Metcon EMOM 28 1.15/12 Cal Ski/Row (0:45) 2.3-6 Burpee Bar Muscle-Up 3.14/11 Cal Bike/Assault (0:45) 4.5 Front Squat 60kg
Warm up: 3 sets 15/12 cal cardio 10 toes up RDL w.bb 10 ring row 2′ hold top pos. 0:20 hanging L-sit hold Strength: 4 sets 3 Deadlift 79% 5/5 Single leg box jump Every 2:00 x 4 0:40 Skater jump Metcon: 3 rds 30 cal cardio 6 Sand bag squat 45-70…
