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: 3x3 70%
Front Squat: 3x5 65%
Metcon:
4 rds
9 chest to bar / pull up
15 cal row
21 abmat sit up
Accessory:
4x10-15 banded assist strict chest to bar
2x20 dumbell bicep curls
Warm Up:
2 - 3 rds
4x10/10 Bodyweight lunge to box step up
20-30 banded deadbug
20-30 pallof press L/R
Strength:
Emom 16'
- 12-16 Alt dumbell bench press
- 12 dumbell bench row
- 8-10 dumbell strict press
- 8-12 chin up
Metcon:
21 - 15 - 9
Front Squat 50/35
Burpee over bar
Accessory:
Emom 9'
- 25 band triceps
- 10 - 12 barbell biceps
- 15 -15 kb side
Warm up:
3 x
15/12 cal skierg
10/10 side lunges
20 banded face pull
20 starfish
Strength:
Santch + Overhead squat:
Emom 12’
2+2 63%
1+ 2 68%
1+1 73,5 %
rest
Metcon:
4 rds
800 m run / 1100 m row
18 t2b
24/18 cal skierg Or 6 power snatch 60/40 kg
Accessory:
4x10/10 Bodyweight lunge to box step up
20-30 banded deadbug
20-30 pallof press L/R
Warm up:
3x
15/12 cal cardio
5 straight leg box jump
10/10 seated single arm dumbbel strict press
30 sec hollow hold
Strength:
EMOM 6:
2 Push Jerk 68%
4x3 Strict Press 72%
Metcon:
4 rds
12 alt dumbbel clean & jerk /heavy
12 alt oh lunges
4 wall climb
4 bar mu / 4 burpee pull up / 4 burpee jump pull
Accessory:
5x
10/10 one arm overhead dumbbel triceps extension
30 sec superman hold
Warm up:
3x
15/12 cal row
15 banded front squat
8/8 rotation lunge
20 russian twist bodyweight
Strength
Back Squat; 3x8 60%
Front Squat: 3x3 91 %
Metcon:
Amrap 12:
50 box jump over w/ step down
40 thruster 35/25 kg
30 bar facin burpee
max cal row in remaining time
Accessory:
Flight simulator: 5-10-15-20-25-30…50-45-40-35…5 double unders
Warm-Up
2 sets
1:30 Cardio
15 Glute Bridge
15 DB Goblet Squat
10/10 Monster Walk
Strength
Back Squat
3x5 71%
Front Squat
3x5 65%
Metcon
For Time
40-30-20-10
Wall Ball 9/6kg
Abmat Sit-Up
Accessory
5x8 Barbell Bicep Curl
Warm up:
3 rds
10 scorpio
30 jumping jack
10 scapula push up
Strength:
Emom2 x 5
-10 Bench press
-10 Bench row
Metcon:
6 rds
60 du / 90 su
4-6 burpee bar mu / c2b / pull up / jumping pull up
10 lunges 60/40 kg
Accessory:
3-4 rds
25 band triceps
25 band biceps
10 st2b
10 bb good morning
Warm-Up
2 sets
1:30 Row
10/10 DB Snatch
10/10 Overhead DB Lunge
50 Singel Under
Strength
EMOM 5
2 Squat Snatch 50%
Overhead Squat
15:00 to Heavy Single
Metcon
3 Sets
600/500 Row
15 Box Jump 60/50 cm
60 DU
Rest 1:30
Warm-Up
2 sets
1:30 Cardio
10/10 DB Strict Press
15 Band Pull Apart
0:30 Handstand Hold
Strength
Push Jerk
1x5 67%
1x4 73%
1x3 79%
1x3 85%
1x2 91%
Strict Press
4x3 90% 3RM
Metcon
2-2-2-3 Min Work/ 1:00 Rest
8/6 Bar Muscle-Up
15/12 Cal Cardio
Max Rep Wall Walk
Warm-Up
2 sets
1:30 Cal Cardio
10/10DB Clean and Jerk
15 Glute Bridge
15 Goblet Squat
Strength
Squat Clean + Split Jerk
1+1 73%
1+1 78%
2x1+1 84%
Deadlift
1x5 55%
1x5 65%
1x5 75%
Metcon
EMOM 20
1.15/12 Cal Bike/Assault (0:45)
2.16 Alt. Pistol / 24 Air Squat
3.14/11 Cal Ski/Row (0:45)
4.3-6 Ring Muscle Up / 6 Burpee Pull Up