Warm up:
15/12 cal row
10/10 Single leg dumbbell Rdl
8 ring row
20 heels over db-kb
Strength:
Back Squat
Build to 3 RM
Front squat
1×5 @61%
1×5 @66%
1×5 @71%
1×5 @75%
Metcon:
Amrap 6′
20 Alt pistol
6x5m hswlk 6×10 bear walk
40/32 cal row
rest 2′
Amrap 6′
20 wall ball 9/6 kg
30 m farmer carry 2×22,5 / 2x15kg
40/32 cal row
rest 2′
Amrap 6′
16 alt pistol
4×5 m hswlk
30/24 cal row
rest 2′
Amrap 6′
16 wall ball
30 farmer carry
30/24 cal row
Accessory:
Emom 6′
10 ghd sit up
10 t2b
Warm-Up 2 sets 1:30 Row 10/10 DB Snatch 10/10 Overhead DB Lunge 0:30 Handstand Hold Strength Overhead Squat 1×5 65% 1×4 70% 1×3 75% 1×2 80% 1×2 84 1×1 89% Squat Snatch 1×3 72,5% 1×2 76% 1×1 79% 1×1 82% 2×4 Snatch Pull 100% Metcon For Time 4 sets 15m HSWL…
Warm up: 3 rds 10 scorpio 30 jumping jack 10 scapula push up Strength: Emom2 x 5 -10 Bench press -10 Bench row Metcon: 6 rds 60 du / 90 su 4-6 burpee bar mu / c2b / pull up / jumping pull up 10 lunges 60/40 kg Accessory: 3-4 rds 25…
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: 15/12 cal cardio 10 toes up RDL empty bb 5/5 wimdmills 20 heels over db-kb Strength: 4 sets 8 deadlift 68% 8 straight leg box jump Emom 6′ 0:20 skater jump Metcon: 3 rds 1000 m row 30 m hswlk / bear wlk 300 m row 15 squat 60/40 kg…
Warm up 0:00-10:00 1. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. Warm Up Clean – 3-5 reps of each movement. 3. 1…
Warm-Up 3 sets 1:00 Cardio 8/8 DB Strict Press 15 Band Face Pull Strength Push Press 10 52% 10 55% 10 58% Strict Press 10:00 Max 10 Reps + 2×10 (85% of 10 Reps) Metcon 2-2-2-3 Min Work/ 1:00 Rest 12 Power Clean 45/30kg 14/11 Cal Cardio Max Rep Chest to…
