Warm up:
3 sets
15/12 cal ski
10/10 single leg glute bridge
8 ring row
20 knee tuck up
Skill:
6 sets of Amrap 1:15′ rest 1:15
200/180 m ski
Max rep burpee ring mu / bar mu / pull up
Strength:
5×6 Bambo bar strict press 75-80%
Metcon:
Amrap10′
10/8 cal aab / row
5 strict pull up
10 push up
15 air squat
Accessory:
200 m Oh farmer carrys
Warm up: 3 min cardio Emom 6 10 jumping air squat 20 banded pull apart 30 bw russian twist Strength: Pause squat : 2sec hold bottom Every 2:00 x 8:00 (4sets) Sets 1-2: 3 reps 63% Sets 3: 3 reps 68% Sets 4: 3 reps 72% Metcon: Emom 32′ 1: 14/11 AAB 2:…
Warm-Up 3 sets 1:00 Cardio 6 inchworm 6/6 DB upright Row 12 Air Squat Strength Bench Press 1×10 50% 1×10 58% 3×10 63% 4×15 DB Bench Press Metcon For Time: 15-12-9-6-3 Pull-Up Wall Ball 9/6kg Accessory 3 sets 20 V-Up 20 Candlestick Toe Touch
Warm up: 3:00 row 3 sets 12 toes up rdl 12 jumping air sq 30/30’ side plank Strength: Tempo front squat : 3 sec 1×3 62% 1×3 67% 1×3 71% Metcon: Emom 28’ 15/12 aab 15 ttb 7,5 m-7,5 m shuttle run 10 wall bal 15/9 kg Accessory: 4×1 min plank
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under Strength Overhead Squat 1×5 65% 1×4 68% 1×2 75% Squat Snatch EMOM 6 1×3 67% 1×2 70% 1×1 74% 2×5 Snatch Pull 95% Metcon 2 Sets 10 T2B 250/200 m Row 15 V-Up 500/400 m Row…
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
Warm up: 3 min aab 3 sets: 10/10 suitcase deadlift 6 strict burpee 4 straight leg box jump Strength: Tempo back squat 7×1 @50% pause :05 Metcon: Emom 28″ 1: 15/12 cal aab 2: 4-8 ring mu / burpee pull up 3: 16/13 cal row 4: rest Accessory: Emom 6′ :15-:30 ghd…
