Warm up:
3 min cardio
2 sets
45/45′ couch strech
8/8 single leg glute bridge
3 inchworm
Skill:
Every 3 x4 = 12min
12 lateral burpee over dumbbell
12 alt dumbbell snatch
12 pistol
Metcon:
Emom 32′
1: 12/10 aab
2: 3-6 burpee bar mu / burpee pull up
3: 15/12 cal bikeerg
4: 6 D-ball / snad bag clean
Accessory:
:40-1:00 sorensen hold
15 seated dumbbell curl
15 dumbbell rolling tricep extension
Warm up: 1’30” ski 1’30” row 3x 10 Banded good morning 4-4 Turkish get up 3-3 KB windmills 5-8 Burpee broad jump Strength: 6x 4 Bench press @ 65% 6x 4 Deadlift @ 65% Metcon: EMOM 25 1: 13/10 cal row 2: 13/10 cal row 3: 3-7 Devil’s press @ 2×22.5/15kg 4: 15/12 cal bike…
Warm up: 3 rds 15/12 cal cardio 20 plank to push up 50 m walking lunges Strength: Emom 4 x 5 =15 min 8-12 chin up 8 bench press heavy 12-15 Weighted sit up Metcon: Amrap 12′ 4 sand bag clean 6 strict hspu / hspu / pike push up 8 dumbbells thruster 22,5/15 kg …
Warm up: 3 sets 50 jumping jack 6 strict t2b 8 alt scorpio 8 dumbell goblet squat Strength: 4×10 barbell shoulder press behind neck climbing weight Metcon: 4 rds 10 sand bag clean and over shoulder 45-70/25-45 kg 30 m sand bag bear hug carry 10 double kettlebell thruster 24/16 kg Accessory: 4…
Warm up: 3′ Cardio 2x 10 Glute bridge 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank Metcon: 7x 20 GHD sit up 10 DB bench press 10 Alt. pistol squat 20 pull up *rest 1’30” btw sets
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + OHS 3x(1+1+1+1) @ 80-85% Halting snatch deadlift 5x(1.1.1) @ 90% Metcon: 3x AMRAP 8 30/60 D/S under 15 Wall ball 12/9…
Warm up: 3x 10/8 cal 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Strength: 5x 2 Strict press @ 90% + 2x 15-15 Single arm DB incline bench press Metcon: 5x AMRAP 2’30” 15/12 cal bike 20/15 cal ski In remaining time MAX rep Burpee box…
