Warm-Up
2 sets
1:30 Cardio
10 inchworm
10/10 DB Overhead Lunge
10/10 DB Snatch
15 Ring Row
Strength
Bench Press
1×8 55%
1×6 67%
1×4 76%
4×3 82%
Metcon
For Time
9-7-5
Ring Muscle Up/Burpee Pull Up
9/9-6/6-3/3
Singel Arm DB Squat Snatch (22,5/16kg)
Accessory
5×8 Strict Ring Dip
Warm up: 3 min cardio 2 sets 10/10 posterito hip touch 10/10 forward lunge w floor touch 10/10 front rack openers 10/10 side plank hip touch Strength: Squat clean and Jerk Emom 9 1-3 min: 1+1 @60% 4-6 min: 1+1 @65% 7-9 min: 1+1 @70% Back Squat: 3×5 @65% Metcon: For time 100…
Warm up 0:00-10:00 1. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. Warm Up Clean – 3-5 reps of each movement. 3. 1…
Wu: 2 rds 50 m bear walk 20 alt kb halo 10 good morning w. Kb 5/5 split squat w.kb 3 set: 20 plate shoulder press 20 plate biceps curls 20 plate triceps 20 plate bench row 20 plate russian swing no rest’ Metcon: 4-5 rds Tc’ 15 min 5 ↔️ inga run…
Warm up: 3 x 15/12 cal skierg 10/10 side lunges 20 banded face pull 20 starfish Strength: Santch + Overhead squat: Emom 12’ 2+2 63% 1+ 2 68% 1+1 73,5 % rest Metcon: 4 rds 800 m run / 1100 m row 18 t2b 24/18 cal skierg Or 6 power snatch 60/40 kg …
Warm-Up 3sets 15 Cal Cardio 15 Glute Bridge 15 Band Pull Apart 0:30/0:30 Side Plank Strength 5×5 Strict Press 75% Rest 1:00 Metcon Open 25.1 As many rounds and reps as possible in 15 minutes of: – 3 lateral burpees over the dumbbell – 3 dumbbell hang clean-to-overheads – 30-foot walking…
Warm up: 3 sets 15/12 cal cardio 20 banded good morning 5/5 windmill 30” hollow rock Strength: 4 sets 5 deadlift 76% 5 seated box jump Emom 5” 30” skeater jump Metcon: 21-15-9-15-21 Cal row Heavy Am kb swing 32/24kg Accessory: 4x 10 hamstring walk 10 sttb
