Warm-Up
2 sets
1:30 Cardio
10/10 DB Strict Press
15 Band Pull Apart
0:30 Handstand Hold
Strength
Push Jerk
1×5 67%
1×4 73%
1×3 79%
1×3 85%
1×2 91%
Strict Press
4×3 90% 3RM
Metcon
2-2-2-3 Min Work/ 1:00 Rest
8/6 Bar Muscle-Up
15/12 Cal Cardio
Max Rep Wall Walk
Warm-Up 2 sets 1:30 Cardio 10 Alt. DB Clean and Jerk 10 Glute Bridge 10 Alt. Glute Bridge 10 Bird Dog Strength Every 2:00 x 10:00… (5 Sets) 3 Power Clean 65-70% Every 2:30 x 12:30… (5 Sets) Deadlift 1×15 45% 1×10 55% 1×8 64% 1×6 68% 1×6 72% Metcon…
Wu: 3 rds 20 banded pull 10/10/10 I/Y/T 25 m ↔️ kb front rack carry Strength Emom 10”: Odd: 20-25 banded triceps Even: 6-10 deadlift 50-60 % Metcon: 3 rds 36 hrpu 24 jumping lunges 12 pull up / ring row x1,5 6 reverse burpee SMR & STRECHING
Warm-Up 3sets 1:00 Cal Cardio 10 Alt. DB Clean and Jerk 15 Glute Bridge 20 Alt. Lunge Strength Emom 8 200/180 m Row + Emom 5 6 Touch & Go Power Clean 50% Metcon EMOM 28 1.0:45 Cal Bike/Assault 2.1-2 Rope Climb 3.0:45 Cal Row/Ski 4.2 Squat Snatch 70%
Warm up: 15/12 cal skierg 20 banded good morning 10/10 single arm kettlebell strict press 20 heels over db-kb Skill / Strength: 5min Establish a Set of Max Unbroken Strict Handstand Push Up / Box Pike Hspu / Hspu practice 3 sets Strict Hspu 50% Bench Press: 3×10 (55-65 %) Metcon: 3…
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 1:00 Cal Cardio 6/6 DB Hang Clean and Jerk 12 Glute Bridge 30 Flutter Kick Strength 4x(3+1) Power Clean + Power Jerk 65% Deadlift 1×5 55% 1×5 65% 1×5 75% Metcon EMOM 20 1.14/11 Cal Bike/Assault (0:45) 2.6 T2B+3 Bar Muscle Up 3.14/11 Cal Ski/Row(0:45) 4.7,5 m Dual DB Overhead…
