Warm up:
3 sets
15/12 cal cardio
10/10 single leg glute bridge
10 sots press @barbell
10 straight leg sit up
Strength:
Push press Build to 5 RM
then
2×10 @ 55-60%
4×8-10 Landmine kneeling press
Metcon:
14 min rowing max calories
Every 2 min 5 burpee + 5 wall ball
Accessory:
4 sets:
10 Dumbbel Front raise
10 Dumbbel Lateral raise
15-20 Plate pinch bench press
Warm up: 15/12 cal row 12 medball jumping squat 10 rear delt fly 15/15 side plank hip touch Strength: High hang snatch + squat snatch + overhead squat 2x(1+1+2) 79-82 % 2x(1+1+1) 82-85 % Front squat: 5×3 77 % Metcon: 21-15-12-9-6-3 Hand stand push up Front squat 70/45 kg Bar facing burpee…
Warm-up EMOM 8 1.0:45 Row 2.15 Banded Good Morning 3.0:45 1/1Alt. Lunge+ 1Air Squat 4.8/8 Singel Arm Dumbbell Upright Row Strength Every 2:00×12:00…(6 Sets) Sets 1 & 2 Squat Snatch+Overhead Squat+Squat Snatch 1+2+1 (77-82%) Sets 3 & 4 Squat Snatch+Overhead Squat 1+1 (82-87%) Sets 5 & 6 Squat Snatch 1+1 (85-90%) Every 3:00×9:00…(3 Sets)…
Warm-Up 3sets 1:00 Cardio 10/10 Ring Row 5 inchworm 15 Banded Face Pull Skill Chest to Bar EMOM 16 1.0:10-0:20 Chest to Bar Hold 2.10-15 Bar or Ring Kip Swings 3.10-15 Band Assisted Chest to Bar 4.Rest Cardio 5 sets 250/200 m ski/row 25-20-15-10-5 Burpee Rest 1:00 Between Sets Accessory EMOM 9…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 16 Air Squat Strength Overhead Squat 1×5 64 2×5 67% Squat Snatch 2×2 70% 3×1 74% 2×5 Snatch Pull +10 kg last Snatch Metcon Amrap 16 80/60 Cal Row/Ski/Bike 25 V-Up 80/60 Cal Row/Ski/Bike 25 V-Up 800 m Run
Warm up: 3 sets 15/12 cal row 10/10 side lunge 5 inchworm :30 hollow rock Strength: Front Squat 2×5 @57% 2×5 @61% 2×5 @65% Back Squat 2×5 @57% 2×5 @61% 2×5 @65% Metcon: Amrap 4′ 400 m run / 500m row 90 du / 180 su 30 dumbbell snatch 22.5 / 15…
Warm-Up 3sets 1:00 Cal Cardio 6/6 DB Hang Clean and Jerk 12 Glute Bridge 30 Flutter Kick Strength 4x(3+1) Power Clean + Power Jerk 65% Deadlift 1×5 55% 1×5 65% 1×5 75% Metcon EMOM 20 1.14/11 Cal Bike/Assault (0:45) 2.6 T2B+3 Bar Muscle Up 3.14/11 Cal Ski/Row(0:45) 4.7,5 m Dual DB Overhead…
