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 (0:45)
4.3-6 Ring Muscle Up / 6 Burpee Pull Up
Wu: 2 rds 20 shoulder taps in push up pos. 20 alt reverse lunge 20 alt. V-up Partner wod 100 burpee 150 sit up 200 air squat 250 du / 500 simple 3000 m row 250 du / 500 simple 200 air sq 150 sit up 100 burpee SMR & STRECHING
Wu: 3rds 30 mountain climbers 10 cat camel 10-10-10 I-Y-T 10 russian baby makers Strenght: Every 3 min x4 10 Barbell Z-press 10 Barbell row 5-5 abs circle Metcon: 3 sets: 24/20 Calorie Bike Erg/row/ski/aab 12 Front Squats (135/95) 8 Ring Muscle Ups /bar mu / 1,5 x pull up / 12 Front Squats…
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…
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…
Warm-Up EMOM8 1.0:45 Cardio 2.8/8 Singel Arm Ring Row 3.0:45 Cardio 4.16 Heels Over DB Strength Beanch Press 3×6 70-75% 2×6 75-80% Every 2:00 Metcon 5 Sets of Amrap 3 25 Cal Row 12 T2B Max Cal Ski or Bike Rest 1:00 Accessory 3 Sets 10 Barbell Curl 15 Banded Triceps
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…
