Warm-Up
2 sets
1:30 Row
10/10 DB Snatch
10/10 Overhead DB Lunge
0:30 Handstand Hold
Strength
Overhead Squat
1×5 65%
1×4 70%
1×3 75%
1×2 80%
1×2 84
1×1 89%
Squat Snatch
1×3 72,5%
1×2 76%
1×1 79%
1×1 82%
2×4 Snatch Pull 100%
Metcon
For Time
4 sets
15m HSWL
7,5m Dual DB Overhead Lunge 2×22,5/2x15kg
400 m Run
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: Emom 8: 80 simple under 16 alt v ups 20 lunges 15 half burpee Hyrox: 3 rds 800 m row 30 wall ball 400 m inga run 50 m burpee broad jump 400 m inga run
Warm up: 3 sets 10 ghd back extension 20 jumping lunge 10/10 single arm banded rear delt fly Strength: 7×1 tempo back squat @55% :05 pause Metcon: Emom 28′ 1: 75 du 2: 4-6 D-ball 3: 1 legless rope climb 4: rest Streching
Warm up: 3 sets 15/12 cal row 10 scapula pull up 10 alt scorpio 10 lunge Strength: Emom 15’ 10 pull up 10 shoulder press 15 weighted sit up Metcon: 3 kor 30 dumbbel snatch 30 oh alt lunges 30 sit up Accessory: 4 sets 20 barbell biceps 20 barbell triceps…
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat In 20:00 build to a 1RM Cardio Row Intervals 3 sets 1000 m Rest 1:20 + Rest 1:20 + 500m Sprint Accessory Emom 6 0:20 L-Sit Hold
Warm-Up 2 sets 1:30 Cardio 8/8 DB Strict Press 12 Ring Row 0:30 Handstand Hold Strength EMOM 6 2 Push Jerk 65% Strict Press 4×5 70% Metcon 2-2-2-3 Min Work/ 1:00 Rest 2 Rope Climb 15/12 Cardio Max Rep HSPU
