Warm-Up
2 sets
1:30 Row
15 Glute Bridge
10/10 Band Monster Walk
15 Air Squat
Strength
Back Squat
3x8 62%
Front Squat
3x3 72%
Cardio
Row Intervals
4 sets
500m
Rest 1:30
250m
Rest 0:45
125m Sprint
Rest 2:00
Accessory
Emom 6
0:30 Front Plank
Warm-Up
2 sets
1:30 Row
15 Glute Bridge
10/10 Band Monster Walk
15 Air Squat
Strength
Back Squat
3x8 62%
Front Squat
3x3 72%
Cardio
Row Intervals
4 sets
500m
Rest 1:30
250m
Rest 0:45
125m Sprint
Rest 2:00
Accessory
Emom 6
0:30 Front Plank
Warm-Up
2 sets
1:30 Cal Cardio
8/8 DB Hang Clean and Jerk
16 Glute Bridge
12 Half Burpee
Strength
Power Clean +Squat Clean+Power Jerk
4x 1+1+1 74%
Deadlift
1x5 65%
1x3 75%
1x1 85%
1x1 90%
Metcon
EMOM 20
1. 14/11 Cal 1.Cardio (0:45) (Row/Ski)
2.15/12 Cal 2.Cardio (0:45) (Bike/Assault)
3.12 Burpee
4.3-6 Ring Muscle-Up/Burpee Pull-Up
5.15 Wall Ball 9/6kg
Warm-Up
2 sets
1:30 Cardio
15 Glute Bridge
10/10 DB Snatch
30 Flutter Kick
60 Simple Under
Strength
Back Squat
1x4 71%
3x4 76%
Metcon
For Time
25 Power Snatch 35/25kg
150 DU
50 T2B
25 Power Snatch
50 T2B
150 DU
25 Power Snatch
Time Cap: 18:00
Accessory
Barbell Bicep Curl
4x12
Warm-Up
2 sets
1:30 Cardio
6 inchworm
0:30 Handstand Hold
60 Simple Under
Strength
Bench Press
1x10 55%
1x7 63%
1x5 71%
4x4 79%
Metcon
Amrap 6
2 Bar Muscle Up (+2)
8 KB Swing 24/16kg
4 Bar Muscle Up
8 KB Swing
6 Bar Muscle Up
8 KB Swing
…..
Accessory
3 sets
30 Flutter Kicks
0:30 Bicycle Kick
Warm-Up
2 sets
1:30 Cardio
8/8 DB Snatch
8/8 Overhead DB Lunge
0:30 Handstand Hold
Strength
Overhead Squat
1x5 68%
1x4 73%
1x3 79%
Squat Snatch
EMOM 9
2x4 Snatch Pull 97%
Metcon
Amrap 18
1600m Run
45 HSPU
Max Cal Cardio
Warm-Up
2 sets
1:30 Row
8/8 DB Strict Press
16 Alt. DB Power Clean
16 Band Pull Apart
Strength
Push Press
1x8 66%
1x7 72%
1x6 76%
2x5 80%
Strict Press
4x6 90% of 6RM
Metcon
2-2-2-3 Min Work/ 1:00 Rest
6 Power Clean 70/45kg
15/12 Cardio
Max Rep Legless Rope
Warm-Up
2 sets
1:30 Row
15 Glute Bridge
10/10 Band Monster Walk
15 Air Squat
Strength
Back Squat
1x6 67%
1x6 76%
1x3 86%
1x2 90%
Front Squat
3x4 80%
Cardio
Row Intervals
3 sets
1000 m
Rest 1:20
Accessory
Emom 6
0:30 Hollow Hold
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
1x5 55%
1x5 65%
1x5 75%
Metcon
EMOM 20
1. 14/11 Cal Cardio (0:45)
2.3 Bar Muscle+Up+2 Power Clean 70kg
3.15/12 Cal Cardio (0:45)
4.12 HSPU
Warm-Up
2 sets
1:30 Cardio
10/10 Monster Walk
15 Air Squat
15 KB Russan Swing
Strength
Back Squat
1x6 62%
1x6 71%
2x6 76%
Front Squat
1x5 60%
1x5 65%
1x5 70%
Metcon
Amrap 8
200m Run
10 KB USA Swing 32/24kg
Accessory
Weighted Strict Pull-Up
1x6
1x5
2x3
Warm-Up
2 sets
1:30 Cardio
6 inchworm
0:30 Handstand Hold
60 Simple Under
Strength
Bench Press
1x10 50%
1x8 60%
1x6 67%
3x6 73%
Metcon
For Time
50 DU
15 m Farmer Carry 2x32/2x24 kg
30 m Handstand Walk
50 DU
15 m Farmer Carry
22,5 m HSW
50 DU
15 m Farmer Carry
15 m HSW
50 DU
15 m Farmer Carry
7,5 m HSW