Warm up:
3 sets
15/12 cal row
10 alt scorpio
10 scapula pull up
5 reverse burpee
Strength:
4 rds
500 m run / 600 m row
10 strict pull up
10 dumbbell bench row
4 rds
500 m run / 600 m row
10 bench press bodyweight
10 clap push up
4 rds
500 m run / 600 m row
10 ghd sit up with med ball
10 sttb
Streching
Warm-Up 2 Sets 1:30 Cardio 20 Line Hops 10 Scapula Pull Up 15 Alt. Lunge Skill A 4 Sets 0:20 Double Under Rest 0:10 Between Sets Rest 2:00 In 3:00, Establish a Max Unbroken Sets of Rep Double Under Rest 1:00 2x 50% of Max Reps, 1:00 Rests B…
Warm-Up EMOM 8 1.0:45 Cardio 2.15 Goblet Squat 3.0:45 Cardio 4.7/7 DB Hang Clean and Press Strength 1x(1+1+1+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 75% 2x(2+1) Squat Clean+Split Jerk 77-80% EMOM 5 1 Front Squat 75% Metcon 5 Sets (Every 4:00 1 Sets) 36 Air Squat 6 Power Clean 70% 200m…
Warm up: 3 rds 15/12 cal row 20 bodyweight lunges 10/10 single upright row 20 russian twist Strength: High hang snatch + Snatch + Ohs 2x (1+1+2) 67-70 % 2x (1+1+1) 72-75 % Front squat 5×3 67% Metcon: 40-30-20 Burpee 12-10-8 Ring mu/ bar mu/ pull up / jump pull up / band pull…
Warm-Up 3 Sets 15 Cal Cardio 15 Bar Passes 15 Blackburn Skil 3 Sets 0:20 Ring Support Hold 0:20 Ring Dip Bottom Hold 10 Ring Kip Swing Rest 1:00 Between Sets 10:00 Practice Ring/Bar Muscle-Up Metcon 3 rds For Time: 30 Dumbell Snatch 22,5/15kg 20 Lateral Burpee Over Dumbbell Accessory 3:00 Knee…
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 bodyweight bulgarian split squat 20 band pull apart 50 single under Strength: Front Squat 1×8 @70% 1×8 @67% 1×6 @76% 1×6 @81% Back Squat 1×5 @70% 1×5 @75% 2×5 @80% Metcon: Amrap 6′ 100 du 600/500m row rest 3:00 Amrap 6′ 20…
