Warm up:
3 sets
1 min row
8/8 scorpio
10 scapula pull up
:45 plank twist
Strength & Metcon:
Emom 35′
1 min: 8-12 Bench press 3/4 -1/1 Body weight
2 min: 6-8 / 6-8 windmill
3 min: 10-15 hspu
4 min: 10-15 pull up
5 min: 15-20 ghd sit up
6 min: 8-12 barbell bench row
7 min: rest
Streching: Full Body
Warm up: 3 15/12 cal row 20 bodyweight lunges 10/10 single arm ring row 30’ Hanging knee tuck up hold Strength: Back Squat: 3×3 70% Front Squat: 3×5 65% Metcon: 4 rds 9 chest to bar / pull up 15 cal row 21 abmat sit up Accessory: 4×10-15 banded assist strict chest…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Strict Press 12 Ring Row 0:30 Handstand Hold Strength EMOM 6 2 Push Jerk 65% Strict Press 4×5 70% Metcon 2-2-2-3 Min Work/ 1:00 Rest 2 Rope Climb 15/12 Cardio Max Rep HSPU
Warm-Up 2 Sets 1:30 Cardio 20 Line Hops 10 Scapula Pull Up 16 Alt. Lunge Skill A EMOM 10 1.200/180m Row/Ski (moderal) 2.30-50 Double Under B EMOM 8 8/6 Cal Bike/Assault 5-10 Chest to Bar Metcon 20 Min EMOM 1 – 24 air squats 2 – 12-18 hand release push ups 3…
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 1×8 62% 1×8 67% 1×6 76% 1×6 81% Front Squat 1×5 65% 1×5 75% 1×5 80% Cardio Row Intervals 3 sets 1000 m Rest 1:40 Accessory EMOM 6 0:10-0:30 L-sit Hold
Warm-Up EMOM 8 1.0:45 Row 2.10 Good Morning 3.0:45 Row 4.15 Band Pull Apart Strength Squat Clean+ Split Jerk Take 15:00 Singel or Heavy Start 70%…..+5% Front Squat 6×1 or Heavy Every 2:00 set Start 70%…..+5% Metcon Amrap 10 300 m Bike Erg 15 Deadlift 85/60kg 10 Push Up SMR
Warm-up 3 Sets: 15 Cal Row 10/10 Single Leg Glute Bridge 5 Inchworm 0:30 Hollow Hold Strength Squat Clean + Split Jerk 1x(1+2) 85% 2x(1+1) 87-93% Rest 1:00 Between Sets Front Squat 3×2 90% Rest 2:00 Between Sets Metcon Amrap 15 15 OHS 45/30kg 10 Single Dumbell Box Step-Up…
