2026.03.24 – Kedd

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: Bench press – Build to heavy set of 5 4x 6-10 Romanian Deadlift @ 50% tempo 31×1 Metcon: Every 4′ – 40′ (10rounds) 60m Farmer’s carry @2×24/15kg 15 T2B 300/250m row Accessory: 6x…

Warm up: 3′ Cardio 2x 10 Glute bridge 5 Inchworm  10 Air sq 10-10 Single leg RDL 30″ plank Metcon: EMOM 40 1: 15/12 cal row 2: 15 USA swing @ 32/16kg 3: 5 Wall walk 4: Rest 5: 50/100 D/S under 6: 16 alt C&J @ 22.5/15kg 7: Max Abmat sit up 8: rest

Warm up: 3′ Cardio 2x 5 Inchworm  10 Air sq 10 Push up 30″ plank 5 Strict pull up Metcon: 3x 20 GHD sit up 60/120 D/S under 3x 7 BMU 20 GHD sit up 3x 60/120 D/S under 7 BMU

Warm up: 2 min bike 3 rds 5 burpee no push up 10 light dumbbell front raises 5 light strict press   Strength: 5×8 Strict press   Metcon: Amrap 10 min 10 cal cardio 10 box jump /step 10 ttb / k2e / k2c   Accessory: Amrap 5′ 16 dumbbells Alt biceps 16 dumbbells alt triceps…

Warm up: 3′ cardio 3x 8-8 Front rack openers 6-6 Side lunge 6-6 Rotating lunge 6-6 Forward lunge 3 Hard med ball slam@9/6kg Strength: Front sq 3×8 @65% Metcon: EMOM 28 1: 15/12 cal row 2: 15 T2B 3: 15/12 row 4: rest Accessory: 6x 30″ Jumping box step up 4x(15-15) Single leg glute bridge…

Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 Good morning @ empty barbell 10-10 Cossack squat 10-10 Single arm DB OH squat 10-10 Side plank rotations Strength: OHS 2×2 @ 82.5-87.5% 2×1 @ 87.5-92.5% Deadlift 2×3 @ 77.5% 1×2 @ 85% 1×1 @ 92.5% Metcon: For time: 2x 20 DB alt snatch @32/22.5kg…