Warm up:
3 min cardio
Emom 6’
8 toes up dumbell rdl
16 heels over db kb
50 single under
Strength:
Every 4 min x3 =12 min
max rep deficit push up
30 rest
10 double kb hang snatch 24/16 kg
Metcon:
Level 1 Emom 40 (macho man barbell)
Level 2 Emom 28 (macho man kb)
1: 15 cal row
2: 15 Weight sit up
3: 14/11 cal aab bikeerg
4: 1 rd macho man ( 3 power clean + 3 front squat + 3 push jerk)
Accessory:
4 set:
1min plank
30 bicycle crunch
Warm-Up 2 sets 1:30 Cardio 10/10 DB Snatch 15 Glute Bridge 15 DB Goblet Squat Strength Back Squat 3×3 72% Front Squat 3×5 67% Metcon For Time 40-30-20-10 Alt. DB Snach 22,5/15kg Wall Ball 9/6kg Time Cap: 14:00 Accessory 4×10-15 Band Chest to Bar
Wu: 3 rds 12 toe touch 6 bb kang sq 12 bb good morning 6/6 one leg bb rdl Strength: Deadlift 5x 8-10 (climbing) Metcon: 3 rds 25 wall ball 75 du 25 hrpu 3-4 set 25 band triceps 15 ring skull chrusher SMR & STRECHING
Warm up: 3 sets 15/12 cal ski 20 bodyweight 10 ring kip swing 12/12 Side plank hip touch Skill / Strength: 4×60% Ring Mu Every 2:00 x 8:00 min 4sets 0:40 Ring push up 5×6 @61-71% strict press Metcon: 800 m run / 1000 m row 20 burpee pull up 20 devils press…
Warm-Up 3 Sets 1:00 Cardio 10 Alt. DB Snatch 12 Glute Bridge 14 Alt. Lunge Strength 10:00 Min. 1 RM Squat Snatch 10:00 Min. 1 RM Back Squat Metcon For Time 5000 m Row Test
Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Snatch 20 Glute Bridge Strength 8 sets (Every 1:30) 0:40 Cardio 2 Touch & Go Power Snatch 65-70% 20 sets (Every 0:30) 1 Deadlift 67% Metcon EMOM 20 1.0:45 Cal Bike/Assault Bike 2.1-2 Rope Climb/3-6 Strict Pull-Up 3.0:45 Cal Row/Ski 4.7,5 m Dumbbell…
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 16 Alt. DB Power Clean 16 Band Pull Apart Strength Push Press 1×8 66% 1×7 72% 1×6 76% 2×5 80% Strict Press 4×6 90% of 6RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 6 Power Clean 70/45kg 15/12 Cardio Max Rep Legless Rope
