Warm-Up
2 sets
1:30 Cardio
10/10 DB Strict Press
10 Half Burpee
30 Flutter Kick
Strength
Push Jerk
1×5 67%
1×5 71%
1×4 78%
2×4 84%
Strict Press
10:00 to 3RM Max
+
2×3 90% 3RM
Metcon
2-2-2-3 Min Work/ 1:00 Rest
10 Lateral Burpee Box Jump Over 60/50cm
20 V-Up
Max Cal Cardio
Warm-Up 3 Sets 15 Cal Cardio 20 Bodyweight Lunge 10/10 Singel Arm DB Snatch 30 Flutter Kicks Strength 2x(1+1) Squat Snatch+Floating Snatch 75% Rest 1:00 1×1 Squat Snatch 80% 2×5 Snatch Deadlift 90% Rest 1:00 3×3 Back Squat 70% Rest 1:00 Metcon Amrap 12 12 T2B 12 WB 9/6…
Warm up: 3 sets 15/12 cal cardio 10 goblet squat 5 inchworm 8/8 side plank knee touch Strength: Squat clean + Hang clean + Split jerk 2x(1+1+1) 70% Clean pull: 2×3 + 10 kg Clean deadlift: 3×4 + 10 kg Metcon: 50/40 Cal skierg / row 40 wall ball 9/6 kg 30 ghd…
Warm up: 15/12 cal row 10 barbell good morning 10 dumbbell upright row 20 knee tuck Strength: Squat Snatch Build to a heavy double for the day 75%+ snacth pull: 3×3 @96-101% Metcon: 1600 m run / 2000 m row / 4000 m bikeerg 100 kettlebell swing 24/16 kg 100 box jump / step down…
Wu: Emom 9 ‘ 40″ plank to push up 40″ wall sit hold 40″ simple under Strength: 6 x 3 Bench Press (climbing heavy) Metcon: Rouge Pump Challange 2000 m row Then : max reps bench press Rx: Bodyweight male: 100 % , female: 75 % Scaled: 50% 3-4 sets: 10 pendlay row…
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 EMOM8 1.0:45 Cardio 2.12 KB Goblet Lunge 3.0:45 Cardio 4.0:30 Hollow Rock Strength 2×1 Squat Snatch 80% 2×2 Snatch Deadlift (100% 1RM Snatch) Back Squat 3×3 67-72% Metcon 4 Sets of Amrap 3… 17 KB Box Step Over 2×16/12kg 60/50cm 17 KB Hang Snatch 2×16/12kg 17 T2B Rest…
