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
- 1x3 67%
- 1x2 70%
- 1x1 74%
2x4 Snatch Pull 97%
Metcon
Amrap 18
1600m Run
45 HSPU
Max Cal Cardio
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
Warm-Up
2 sets
1:30 Cardio
8/8 DB Snatch
8/8 Overhead DB Lunge
60 Singel Under
Strength
Overhead Squat
1x5 65%
1x4 68%
1x2 75%
Squat Snatch
EMOM 6
2x5 Snatch Pull 95%
Metcon
2 Sets
10 T2B
250/200 m Row
15 V-Up
500/400 m Row
15 V-Up
250/200 m Row
10 T2B
Rest 3:00
Warm-Up
2 sets
1:30 Row
8/8 DB Strict Press
16 Alt. DB Power Clean & Jerk
16 Band Pull Apart
Strength
Push Press
1x8 66%
1x8 72%
2x6 75%
Strict Press
10:00
6 RM Max
2x6 90% of 6RM
Metcon
2-2-2-3 Min Work/ 1:00 Rest
18 Wall Ball 9/6kg
3 Power Clean & Jerk (70% 1RM Power Clean & Jerk)
Max Cal Cardio
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