Warm-up
EMOM8
1.0:45 ski/row
2.15 Banded Pull Apart
3.0:45 ski/row
4.16 Starfish
Strength
Strict Press
5x6 80-85%
Every 2:00
Cardio
5 rds For Time
(18 min Time cap)
50-40-30-20-10 Cal Row
15 Box Jump Over 60/50 cm
12 Shuttle Run(7,5/7,5)
Accessory
3rds
6/6 Gorilla Row
0:30 Max rep Barbell Curl
0:30 Max rep Banded Triceps
SMR
Warm-Up
EMOM 8
1.0:45 Row
2.16 Alt. Lunge
3.0:45 Row
4.12 Alt. Hang DB Snatch(easy)
Strength
Squat Snatch
15:00 Singel or Heavy
Start 70%…..+5%
Back Squat
5x3 heavy set or three
Every 2:00 set
Start 70%…..+5%
Metcon
Amrap 15
20 Bar Facing Burpee
15 Chest to Bar
10 Clean and Jeark 60/45 kg
SMR
Warm-Up
2 sets
1:30 Cardio
10 Alt. DB Clean and Jerk
10 Glute Bridge
10 Alt. Glute Bridge
10 Bird Dog
Strength
Every 2:00 x 10:00… (5 Sets)
3 Power Clean 65-70%
Every 2:30 x 12:30… (5 Sets)
Deadlift
1x15 45%
1x10 55%
1x8 64%
1x6 68%
1x6 72%
Metcon
EMOM 20
1.0:45 Cal Row/Ski
2.10-12 T2B
3.0:45 Cal Bike
4.3-5 Sandbag Clean 50kg / Power Clean 50kg
SMR
Warm-Up
3 Sets
15 Cal Row
10/10 Singel Leg Dumbbell RDL
20 Banded Upright Row
15 V-Up
Strength
EMOM9
1.200/180m Row(0:45)
2.200/180m Row
3.0:30 Max Rep Kipping HSPU / Dumbbell
Push Press
Band Assisted Strict Pull-Up
5x15
Rest 1:30
Metcon
Amrap 9
6 Shuttle Run (“rep”= 7,5m Down + 7,5m Back)
3-6-9-12…..Hang Squat Snatch 40/25kg
Accessory
EMOM9
1.0:40 Front Plank On Hands
2.15 V-Up
3.20 Russian Twist 9/6 kg Wall Ball
Warm-Up
3 Sets
15 Cal Cardio
15 Bar Passes
15 Blackburn
Skil
3 Sets
0:20 Ring Support Hold
0:20 Ring Dip Bottom Hold
10 Ring Kip Swing
Rest 1:00 Between Sets
10:00 Practice
Ring/Bar Muscle-Up
Metcon
3 rds For Time:
30 Dumbell Snatch 22,5/15kg
20 Lateral Burpee Over Dumbbell
Accessory
3:00 Knee Tuck
3:00 Hollow Hold
SMR
Warm-up
3 Sets:
15 Cal Row
10/10 Single Leg Glute Bridge
5 Inchworm
0:30 Hollow Hold
Strength
Squat Clean + Split Jerk
1x(1+2) 85%
2x(1+1) 87-93%
Rest 1:00 Between Sets
Front Squat
3x2 90%
Rest 2:00 Between Sets
Metcon
Amrap 15
15 OHS 45/30kg
10 Single Dumbell Box Step-Up 22,5/15kg
60 Double Under/120 Simple Under
SMR
Warm-Up
EMOM8
1.0:45 Cardio
2.8/8 Singel Arm Ring Row
3.0:45 Cardio
4.16 Heels Over DB
Strength
Beanch Press
3x6 70-75%
2x6 75-80%
Every 2:00
Metcon
5 Sets of Amrap 3
25 Cal Row
12 T2B
Max Cal Ski or Bike
Rest 1:00
Accessory
3 Sets
10 Barbell Curl
15 Banded Triceps
Warm-up
EMOM 8
1.0:45 Row
2.15 Banded Good Morning
3.0:45 1/1Alt. Lunge+ 1Air Squat
4.8/8 Singel Arm Dumbbell Upright Row
Strength
Every 2:00x12:00…(6 Sets)
Sets 1 & 2
Squat Snatch+Overhead Squat+Squat Snatch
1+2+1 (77-82%)
Sets 3 & 4
Squat Snatch+Overhead Squat
1+1 (82-87%)
Sets 5 & 6
Squat Snatch
1+1 (85-90%)
Every 3:00x9:00…(3 Sets)
Back Squat
3x2 85-90%
Metcon
Amrap 15
24 Wall Ball 9/6kg
12 Power Clean 45/30kg
6 Bar Muscle-Up/6 Burpee Pull-Up
SMR
Wu:
Emom 8:
80 simple under
16 alt v ups
20 lunges
15 half burpee
Hyrox:
3 rds
800 m row
30 wall ball
400 m inga run
50 m burpee broad jump
400 m inga run
Warm-up
3 Sets
1:30 Cardio
10/10 Suitcase DB Deadlift
12 Jumping Air Squat
Strength
EMOM 5
1 Power Snatch 60%
EMOM 5
1 Power Clean 60%
Every 0:30 (20 Sets) 10:00
1 Deadlift 65%
Metcon
EMOM 20
1. 16/13 Cal Cardio (0:45)
2. 1 Legless Rope Climb / 2-4 Rope Climb / 5-10 Strict Chin-Up
3. Max Rep Shuttle Run (1 rep: 7,5--7,5 m)
4.Rest
SMR