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
7 box jumps
8 dumbbell push press
9 burpees
10 alt hang dumbbell power cleans
11 Toes to bar / v-ups
12 Devils press
Streching
Warm-Up 2 sets 1:30 Cardio 15 Glute Bridge 15 DB Goblet Squat 10/10 Monster Walk Strength Back Squat 3×5 71% Front Squat 3×5 65% Metcon For Time 40-30-20-10 Wall Ball 9/6kg Abmat Sit-Up Accessory 5×8 Barbell Bicep Curl
Warm-Up 2 sets 1:30 Cardio 6 inchworm 6/6 DB upright Row 12 Air Squat Strength Bench Press 1×10 50% 1×8 58% 3×8 65% Metcon For Time 15-12-9 Bar Muscle-Up / Burpee pull up 12-9-6 Box Jump Over 60/50cm Accessory 3 Sets 30 Flutter Kicks 0:30 Bicycle Kick Crunch
Warm up: 2 sets 15/12 cal cardio 10/10 pec strech on the rig 10/10 lat strech on the rig 10/10 one leg glute bridge 10/10 one leg romanian deadlift Strength: 4×3 Deadlift @70-80 % 8-6-6 @45-55 % Metcon: Amrap 15 15 T2b 10 box jump over / step down 5 wall walk …
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…
Warm up: 3rds 14 dead bug 14 bird dog 14 russian baby makers HYROX: 750 m cardio / x2 bikerg 200 m kb carry 750 m cardio 100 m burpee broad jump 750 m cardio 200 m walking lunges 750 m cardio 100 plate push 750 m cardio 200 m kb carry 750 m…
Warm up: 3 rds 15/12 cal cardio 5 inchworm 10 wall squat 6/6 one arm ring row Strength: 4 sets 12 barbell bench row 12 chin up Metcon: 4 rds 500 m run / 600 m row 5 wall climb 25 wall ball 15 t2b 75 du / 150 su Accessory: 3…
