Warm up:
3 rds
15/12 cal cardio
5 inchworm
10 wall squat
6/6 one arm ring row
Strength:
4 sets
12 barbell bench row
12 chin up
Metcon:
4 rds
500 m run / 600 m row
5 wall climb
25 wall ball
15 t2b
75 du / 150 su
Accessory:
3 sets
30 ghd back extension
60 s sand bag hold
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 3×8 62% Front Squat 3×3 72% Cardio Row Intervals 4 sets 500m Rest 1:30 250m Rest 0:45 125m Sprint Rest 2:00 Accessory Emom 6 0:30 Front Plank
Warm-Up 3 sets 1:00 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 1×10 57% 1×8 67% 2×6 76% Front Squat 1×5 65% 2×5 75% Cardio Row Intervals 3 sets 1000 m (5K Tempo) Rest 2:00 + 500 m Hard Accessory 3 sets 0:30/0:30 Side…
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: 3rds 14 dead bug 14 bird dog 14 russian baby makers HYROX: 750 m cardio / x2 bikerg 200 m kb carry 750 m cardio 100 m burpee broad jump 750 m cardio 200 m walking lunges 750 m cardio 100 plate push 750 m cardio 200 m kb carry 750 m…
Warm up: 3 min cardio 2 sets: 15/15 hip openers 6/6 rotating lunge w/ floor touch :30 Hollow rocks Strength: 4 sets: 15 m Single arm overhead walking lunges 10-15 kipping hspu 8/8 hang dumbbell snatch rest: 2:00 Metcon: Emom 32: 1: 10 / 8cal ski 2: 15 wall ball 3: 15/12 cal…
Warm-Up 3sets 1:00 Ski/Row 6 inchworm 8/8 Singel Arm Strict Press 20 Band Pull Apart Strength 5×5 Bench Press 75% Metcon Amrap 15 30/25 Cal Cardio 25 Burpee Accessory 3sets 10/10 Single Arm Dumbbell Strict Press
