Warm-Up
3 sets
1:00 Cardio
15 Glute Bridge
10/10 Band Monster Walk
15 Band Pull Apart
Strength
Back Squat
10 57%
8 67%
6 71%
4 76%
Front Squat
1x5 60%
2x5 70%
Cardio
Row Intervals
6 sets
500 m (5K Tempo)
Rest 1:00
Accessory
Emom 6
0:10-0:30 L-Sit Hold
Warm-Up
3sets
1:00 Cal Cardio
8/8 DB Hang Snatch
15 Glute Bridge
20 Plate Hops
Strength
Emom 8
200/180 m Row
+
Emom 5
6 Touch and Go Power Snatch 50 %
Metcon
EMOM 28
1.15/12 Cal Ski/Row (0:45)
2.8 Box Jump Over 60/50 cm
3.14/11 Cal Row/Ski (0:45)
4.5 Sandbag Clean 70/50kg / Power Clean 70/50 kg
Scald: Sandbag 50/35kg / Power Clean 50/35kg
Warm-Up
2 sets
1:30 Cardio
16 Band Pull Apart
8/8 DB Strict Press
16 Revers Lunge
40 Singel Under
Strength
10:00 Time Cap
5 RM Strict Press
2x5 (85-90% 5 RM)
Metcon
2 rounds For Time
100 DU
20 OHS 45/30 kg
100 DU
12 Ring MU / Burpee Pull Up
100 DU
20 Alt. DB Snatch 22,5/15 kg
100 DU
12 Bar MU / Burpee Pull Up
Accessory
5 sets
8-12 Band Strict Pull-Up
Warm-Up
3 Sets
1:00 Cardio
15 Band pull apart
20 Line Hops
10 Cossack Squat (5/5)
Skill
5-10-15-20-25-30-35-40-45-50-……….15-10-5
Unbroken Double Unders
Rest: 0:30
For Time
80 Chest to Bar
Tip: (5-10 sets)
Metcon
For Time
1000 m Row
60 T2B
40 Alt. Pistol
20 Cluster 60/45 kg
Scald:
1000 m Row
60 V-up
40 Air Squat
20 Cluster 45-50/30-35kg
Warm-Up
3 Sets
1:00 Cardio
10 alt. DB Clean and Jerk
12 Glute Bridge
14 Revers Lunge
Strength
Time Cap: 15:00
1 RM Clean and Jerk
Emom 9
1-8: 1 Front Squat 79-83%
9: 7 Front Squat 72-76%
Metcon
3-4 sets
15/12 Calorie Cardio
12 Dumbbell Deadlifts (2x22,5/16kg
9 Dumbbell Hang Cleans (2x22,5/16kg)
6 Dumbbell Shoulder To Overhead (2x22,5/16kg)
-rest 1:1 b/t sets-
Warm-Up
3 Sets
1:00 Cardio
10/10 DB Floor Press (easy)
10 Half Burpee
20 Flutter Kick
Strength
Heavy 5 Bench Press
-then-
3x5 Bench Press (80% Heavy 5)
Metcon
Amrap 15
30/25 Cal Assault/Bike
25 Burpee
Accessory
12/12 Singel Arm DB Strict Press
10/10
8/8
6/6
Warm-Up
3 Sets
1:00 Cardio
10 Alt. DB Snatch
12 Glute Bridge
14 Alt. Lunge
Strength
10:00 Min.
1 RM Squat Snatch
10:00 Min.
1 RM Back Squat
Metcon
For Time
5000 m Row Test
Warm-Up
3sets
1:00 Cal Cardio
12 Alt. DB Clean and Jerk
14 Glute Bridge
16 Alt. Lunge
Strength
Emom 5
1 Power Snatch 65%
Emom 5
1 Power Clean 65%
Every 0:30x7:00 (14 Sets)
1 Deadlift 70%
Metcon
EMOM 20
1.14/11 Cal Ski/Row
2.7,5/7,5m Snadbag Walking Lunge 45/30kg
3.Max Cal Row/Ski
4.Rest
Warm-Up
EMOM 8
1.0:45 Cardio
2.12 Ring Row
3.0:45 Cardio
4.6/6 DB Strict Press
Strength
3x5 Strict Press 65%
Metcon
2-2-2-3 Min. Work / 1:00 Rest
12 HSPU
15/12 Cal Assault/Bike
Max Rep Burpee Pull Up
Accessory
2 Sets
20 Band Strict Pull-Up
Rest 1:30
4-5 Sets
15-20 Band Hammer Curl
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 - 16 box step ups 24/20
4 - 12 ring rows