Warm Up:
2 – 3 rds
4×10/10 Bodyweight lunge to box step up
20-30 banded deadbug
20-30 pallof press L/R
Strength:
Emom 16′
– 12-16 Alt dumbell bench press
– 12 dumbell bench row
– 8-10 dumbell strict press
– 8-12 chin up
Metcon:
21 – 15 – 9
Front Squat 50/35
Burpee over bar
Accessory:
Emom 9′
– 25 band triceps
– 10 – 12 barbell biceps
– 15 -15 kb side
Warm up: 3 set 15/12 cal cardio 10/10 single leg glute bridge 10 sots press empty barbell 30” hollow hold Strength: Strict press: Build to 1 RM 10 reps 50 % 8 reps 60% 4 reps 65% 3 reps 72% 2 reps 78% 4-5 x1 reps 84-90-96-102-103+ % Emom 6’ 2 Split…
Warm-Up 2 sets 1:30 Cardio 6 inchworm 0:30 Handstand Hold 60 Simple Under Strength Bench Press 1×10 55% 1×7 63% 1×5 71% 4×4 79% Metcon Amrap 6 2 Bar Muscle Up (+2) 8 KB Swing 24/16kg 4 Bar Muscle Up 8 KB Swing 6 Bar Muscle Up 8 KB Swing ….. …
Warm up: 3 sets 15/12 cal cardio 5 straight leg box jump 10 sots press w. BB :30/:30 side plank Strength: Squat snatch 3×2 @75-80% 2×1 @82-87% Snatch pull: 3×3 @90-95% Metcon: 3 rds 30 box jump overs 20 t2b / ghd sit up / weight sit up Accessory: 4x 10/10…
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…
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 6 Inchworm Strength Power Clean + Power Jerk 1x 3+1 67% 1x 3+1 70% 2x 3+1 74% Deadlift 1×5 55% 1×5 65% 1×5 75% Metcon EMOM 20 1. 14/11 Cal Cardio (0:45) 2.3 Bar Muscle+Up+2 Power…
Warm up: 3 rds 15/12 cal cardio 5 inchworm 10 wall squat 6/6 one arm ring row Strength: 5×6 push press RPE 7 Metcon: Emom 30’ – 15/12 cal aab/bikeerg – 6-12 chin up – 25 ghd back extension – 6-10 strict hspu / 9-15 hspu – 10 front squat 60/40 kg –…
