Warm up:
3 sets
15/12 cal row
10 alt scorpio
10 scapula pull up
5 reverse burpee
Strength & Metcon:
4 rds
25 cal cardio
10 shoulder press 45 / 30 kg
4 rds
25 cal cardio
15 push press 55 / 35 kg
4 rds
25 cal cardio
20 push jerk 65 /40 kg
Accessory:
4x
1 min plank
1 min superman
Warm up: 3 min cardio 2 sets 10 cat camel 10/10 one leg hip thrust 10 plank to push up 10 russian babymakers 12 Days of Christmas 1 Wall walk / bar mu 2 Dumbbell thrusters 22,5/15 kg 3 Pull ups 4 Alt Dumbbell hang snatch 5 push ups 6 dumbbell step ups…
Warm up: 3 sets 15/12 cal aab 20 bodyweight lunge 8/8 single arm ring row :20 Hangong L-sit hold Strength: Squat snatch: 5×1 @85-90% Snatch deadlift: 5×2 3 position snatch deadlift :02 pause position Metcon: 10 rds 9 deadlift 70/45 kg 6 hang power clean 70/45 kg 1 rope climb 200 m run…
Warm up: 3 rds 15/12 cal cardio 5 inchworm 10 wall squat 6/6 one arm ring row Strength: 5×6 push press RPE 7 Metcon: Emom 30’ – 15/12 cal aab/bikeerg – 6-12 chin up – 25 ghd back extension – 6-10 strict hspu / 9-15 hspu – 10 front squat 60/40 kg –…
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 3sets 15 Cal Bike/Assault 20 Banded Good Morning 10/10 Single Arm DB Upright Row 15 Jumping Air Squat Strength 5×3 Strict Press 80-85% Rest 1:00 Metcon Open 25.2 For Time: 21 Pull-Up 42 Double Under 21 Thruster 40/30 kg 18 Chest to Bar (SC.:Pull-Up) 36 Double Under 18 Thruster 50/35 kg…
Warm-Up 3sets 15 Cal Cardio 10/10 Single Arm Strict Press 15 Banded Face Pull 10 Dumbell RomanDL Strength 3×3 Bench Press 70% Rest 1:00 Metcon EMOM 20 1.15/12 Cal Row (0:45) 2.50 Double Under/100 Simple Under (0:45) Accessory 3×12/12 Dumbbell Row Rest 1:00 100 reps Barbell Curl
