Warm-Up
2 sets
1:30 Cardio
8/8 DB Snatch
8/8 Overhead DB Lunge
16 Air Squat
Strength
Overhead Squat
1x5 64
2x5 67%
Squat Snatch
2x2 70%
3x1 74%
2x5 Snatch Pull +10 kg last Snatch
Metcon
Amrap 16
80/60 Cal Row/Ski/Bike
25 V-Up
80/60 Cal Row/Ski/Bike
25 V-Up
800 m Run
Warm-Up
3 sets
1:30 Cardio
8/8 DB Half Kneeling Single Strict Press
6/6 DB Clean & Jerk
6 inchworm
Strength
Push Press
1x10 60%
1x8 63%
1x8 66%
Strict Press
8 Rep Max (10:00)
+
2x8 95% of 10 RM
Metcon
2-2-2-3 Min Work/ 1:00 Rest
2-3 Rope Climb
15 Bar Facing Burpee
Max Rep Clean & Jerk 60/45kg
Warm-Up
2 sets
1:30 Row
15 Glute Bridge
10/10 Band Monster Walk
15 Air Squat
Strength
Back Squat
1x8 62%
1x8 67%
1x6 76%
1x6 81%
Front Squat
1x5 65%
1x5 75%
1x5 80%
Cardio
Row Intervals
6x500 m (Hard)
Rest 0:50
Accessory
EMOM 6
0:30 Hollow Hold
Warm-Up
3sets
1:00 Cal Cardio
6/6 DB Hang Clean and Jerk
12 Glute Bridge
30 Flutter Kick
Strength
4x(3+1) Power Clean + Power Jerk 65%
Deadlift
1x5 55%
1x5 65%
1x5 75%
Metcon
EMOM 20
1.14/11 Cal Bike/Assault (0:45)
2.6 T2B+3 Bar Muscle Up
3.14/11 Cal Ski/Row(0:45)
4.7,5 m Dual DB Overhead Lunge 2x22,5/15kg
Warm-Up
3 sets
1:00 Cardio
15 Glute Bridge
10/10 Monster Walk (Band)
15 Air Squat
Strength
Back Squat
1x10 57%
1x8 67%
1x8 71%
1x8 76%
Metcon
800 m Run
30 Lateral Burpee Over Bar
30 OHS 50/35kg
400 m Run
15 Lateral Burpee Over Bar
30 OHS 50/35kg
Accessory
Wieghted Strict Pull-Up / Strict Pull-Up
1x10
1x7
2x5
Warm-Up
3 sets
1:00 Cardio
6 inchworm
6/6 DB upright Row
12 Air Squat
Strength
Bench Press
1x10 50%
1x10 58%
3x10 63%
4x15 DB Bench Press
Metcon
For Time:
15-12-9-6-3
Pull-Up
Wall Ball 9/6kg
Accessory
3 sets
20 V-Up
20 Candlestick Toe Touch
Warm-Up
3 sets
1:00 Cardio
8/8 DB Snatch
8/8 Overhead DB Lunge
60 Singel Under
Strength
Overhead Squat
1x5 55%
3x5 64%
1x5 55%
Squat Snatch
3x2 67%
3x2 70%
3x1 74%
Metcon
3 sets
1000/800 m Row
25 Box Jump 60/50 cm
100 DU
Rest 2:30
Warm-Up
3 sets
1:00 Cardio
8/8 DB Strict Press
6/6 DB Hang Snatch
30 Flutter Kick
Strength
Push Press
10 57%
10 60%
2x8 63%
4sets
10 Strict Press (90% of 10 RM)
Metcon
2-2-2-3 Min Work/ 1:00 Rest
6 Strict HSPU (8 Kipping HSPU)
15/12 Cal Cardio
Max Rep Power Snatch 60/45kg
Scald: 50/35kg
Warm-Up
3 sets
1:00 Row
15 Glute Bridge
10/10 Band Monster Walk
15 Air Squat
Strength
Back Squat
1x10 57%
1x8 67%
2x6 76%
Front Squat
1x5 65%
2x5 75%
Cardio
Row Intervals
3 sets
1000 m (5K Tempo)
Rest 2:00
+
500 m Hard
Accessory
3 sets
0:30/0:30 Side Plank
Warm-Up
3sets
1:00 Cal Cardio
8/8 DB Hang Clean and Jerk
16 Alt. Revers Lunge
16 Birddog
Strength
5x(3+1) Power Clean + Power Jerk 65%
Metcon
EMOM 28
1.15/12 Cal Ski/Row (0:45)
2.3-6 Burpee Bar Muscle-Up
3.14/11 Cal Bike/Assault (0:45)
4.5 Front Squat 60kg