Warm up:
3 sets
15/12 cal row
10/10 suitcase deadlift
10 ring row 2 sec top
10 straight leg sit up
Strength:
4 set:
6 deadlift 72%
6 seated box jump
Emom 5’
30 sec jumping lunges
Metcon:
4 rds
100 du
10 strict pull up
15 push press double kettlebell 24/16
2 peg board / 10 renegade row
Acessory:
4 set:
25 seated hamstring curl
25 ghd hip extension
Warm up: 3 rds 15/12 cal 20 banded good morning 10/10 single arm ring row :40 front plank Strength: 3×10 strict press banded kettlebell on barbell 3×10/10 top down gorilla row 2x Max unboken Diamond push up Metcon: 3 rds 30 m dual kettlebell front rack carry 24/26 20 cal row 10 push press 5 wall…
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 8/8 DB Hang Clean 12 V-Up Strength Push Press 3×10 50% Strict Press 3×6 65% Metcon 2-2-2-3 Min Work/ 1:00 Rest 15 C2B 15/12 Cal Cardio Max Rep Sandbag Clean 50/35kg or Power Clean 60/45kg
Warm up: 3 sets 15/12 cal cardio 8/8 scorpio 10/10 one arm romanian dl 30″ hollow rock Strength: E3′ x 5 8-12 Bench press 8-12 chin up Metcon: E5′ x 4 20 cal AAB 15 Hspu 15 T2b 20 Box jump Accessory: 3 sets max band triceps extension max barbell biceps 1-2min rest
Warm-Up 3sets 1:00 Ski/Row/Bike 20 Plate Hops 6 Inchworm 6/6 Singel DB Bench Press (on the ground) Strength 5×1 Bench Press 90-95% Metcon For Time 3 Sets 20/16 Cal Bike/Assault 15 Burpee Box Jump Over 60/50 cm No Rest 3 Sets 15/12 Cal Bike/Assault 7 Burpee Box Jump Over 70/60 cm…
Warm-up 3 Sets 15 Cal Cardio 20 Banded Good Morning 10 Ring Row 0:30/0:30 Side Plank Strength EMOM 12 1. 8/8 Dumbbell Lateral Raise 2. 12 Dumbbell Push Press 3. 0:30 Banded Tricep Pushdown Banded Assisted Strict Pull-Up 2×20 Metcon For Time: 10-9-8-7-6-5-4-3-2-1 Overhead Squat 40/25kg Bar Facing Burpee Accessory 2:00 Front Plank 2:00 Hollow…
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 ….. …
