Warm up:
3
15/12 cal row
20 bodyweight lunges
10/10 single arm ring row
30’ Hanging knee tuck up hold
Strength:
Back Squat: 3×3 70%
Front Squat: 3×5 65%
Metcon:
4 rds
9 chest to bar / pull up
15 cal row
21 abmat sit up
Accessory:
4×10-15 banded assist strict chest to bar
2×20 dumbell bicep curls
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 1×8 62% 1×8 67% 1×6 76% 1×6 81% Front Squat 1×5 65% 1×5 75% 1×5 80% Cardio Row Intervals 6×500 m (Hard) Rest 0:50 Accessory EMOM 6 0:30 Hollow Hold
Warm-Up 3 sets 1:00 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under Strength Overhead Squat 1×5 55% 3×5 64% 1×5 55% Squat Snatch 3×2 67% 3×2 70% 3×1 74% Metcon 3 sets 1000/800 m Row 25 Box Jump 60/50 cm 100 DU Rest 2:30
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 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 80 Simple Under Strength Overhead Squat 1×6 50% 1×6 55% 1×6 50% EMOM 6 1 Squat Snatch 68% 2×3 Snatch Pull 90% Metcon For Time 1000 m Row 100 DU 1600 m Run
Warm up: 3 sets 15/12 cal row 20 glute bridge 10/10 single arm dumbbell upright row :30 hollow hold Strength: Squat snatch 4×2 (73%) Snatch pull to hold + floating snatch pull + snatch pull 3x(1+1+2) 83-85% Metcon: 6 rds 9 power clean 70/48 kg 50-60/25-40 kg 3 wall walk Accessory: Seated…
Warm up: 3 sets: 15/12 cal cardio 12 alt scorpio 10 scapula pull up 12 baby makers Strength: Emom 12′ 8-12 chin up 8-12 dumbbell bench press Metcon: Every 3 min x 5 12 cal cardio 12 double kb swing 12 hspu / pike push up Accessory: 3 sets 12 biceps curls 12…
