Warm-Up
2 sets
1:30 Row
15 Glute Bridge
10/10 Band Monster Walk
15 Air Squat
Strength
Back Squat
1x8 62%
1x6 71%
1x4 81%
1x4 86%
Front Squat
1x5 70%
1x4 80%
1x3 90%
Cardio
Row Intervals
6 sets
500 m
Rest 0:40
Accessory
3 Sets (1sets=2:00)
0:30/0:30 Side Plank
Warm-Up
2 sets
1:30 Cal Cardio
8/8 DB Hang Clean and Jerk
16 Glute Bridge
6 Inchworm
Strength
Power Clean + Power Jerk
1x 3+1 67%
1x 3+1 70%
2x 3+1 74%
Deadlift
1x3 68%
1x3 74%
1x3 80%
Metcon
EMOM 20
1.7 Shuttle Run (7,5-7,5m=1 rep)
2.1 Rope Climb+7,5 m Handstand Walk
3.14/11 Cal Cardio (0:45)
4.10 Alt. Heavy DB Snatch 30/22,5kg
Warm-Up
2 sets
1:30 Cardio
10/10 Monster Walk
15 Air Squat
10/10 DB Upright Row
Strength
Back Squat
1x8 62%
1x8 67%
1x8 71%
1x8 76%
Metcon
10 sets
7 Chest to Bar
7,5 m Overhead Walking Lunge 45/30 kg
Accessory
Barbell Bicep Curl
4x12
Warm-Up
2 sets
1:30 Cardio
8/8 DB Snatch
8/8 Overhead DB Lunge
60 Singel Under
Strength
Overhead Squat
1x5 64%
1x4 67%
1x2 72%
Squat Snatch
EMOM 6
2x5 Snatch Pull 93% 1RM Snatch
Metcon
Amrap 20
50/40 Cal Row/Ski/Bike
100 DU
50/40 Cal Row/Ski/Bike
25 Burpee Box Jump Over 60/50cm
Warm-Up
2 sets
1:30 Row
8/8 DB Strict Press
16 Alt. DB Power Clean
15 Band Pull Apart
Strength
Push Press
1x10 55%
1x8 58%
1x6 61%
1x4 72%
Strict Press
4x8 90% of 8RM
Metcon
2-2-2-3 Min Work/ 1:00 Rest
6 Burpee Pull-Up (RX: 4-6 Ring Muscle-Up)
14/11 Cal Cardio
Max Rep Power Clean 60/45kg (RX: 80kg)
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
3 sets
1000 m
Rest 1:40
Accessory
EMOM 6
0:10-0:30 L-sit Hold
Warm-Up
2 sets
1:30 Cal Cardio
8/8 DB Hang Clean and Jerk
16 Glute Bridge
60 Singel Under
Strength
Emom 8
1+1 Power Clean + Power Jerk 74%
Deadlift
1x5 50%
1x5 60%
1x5 70%
Metcon
EMOM 20
1.16/11 Cal Cardio (0:45)
2.15 T2B
3.9 Thruster 45/30kg + Max Rep Double Under
4.Rest
Warm-Up
2 sets
1:30 Cardio
10/10 Monster Walk
15 Air Squat
10 Half Burpee
Strength
Back Squat
2x3 70%
Front Squat
2x5 65%
Metcon
Every 4:00 x 20:00…(5 sets)
200 m Run
250 m Row
15 Kettlebell Swing 24/16kg
Accessory
Band Strict Chest to Bar
4x10-15
Warm-Up
2 sets
1:30 Cardio
6 inchworm
10 scapular pull up
30 Flutter akivel
Strength
Bench Press
3x10 50%
Skill
10:00
Bar Muscle-Up Practice
Metcon
EMOM 10
10 Burpee Box Jump Over 60/50 cm
Accessory
For Time
60 Starfish
Warm-Up
2 sets
1:30 Row
8/8 DB Strict Press
8/8 DB Hang Clean
12 V-Up
Strength
Push Press
3x10 50%
Strict Press
3x6 65%
Metcon
2-2-2-3 Min Work/ 1:00 Rest
15 C2B
15/12 Cal Cardio
Max Rep Sandbag Clean 50/35kg or Power Clean 60/45kg