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
Warm-up
3 Sets
15 Cal Cardio
20 Banded Good Morning
10 Ring Row
0:30/0:30 Side Plank
Strength
EMOM 12
1. 8/8 Dumbbell Lateral Raise
2. 12 Dumbbell Push Press
3. 0:30 Banded Tricep Pushdown
Banded Assisted Strict Pull-Up
2x20
Metcon
For Time:
10-9-8-7-6-5-4-3-2-1
Overhead Squat 40/25kg
Bar Facing Burpee
Accessory
2:00 Front Plank
2:00 Hollow Hold
2:00 Superman Hold
Warm-up
5:00 Bike/Row/Ski/Run (Easy)
Skill
A
3 Sets
0:30 Ring Support Hold
0:30 Ring Dip Bottom Hold
Rest 1:00 Between Set
B
Strict Hanging Knee to Elbow
3x10
Rest 1:00 Between Sets
C
Kipping Knee to Elbow
3x10
Rest 1:00 Between Sets
D
3 Sets of 1:30 Work…..
1.Toet to Bar
2.Knee Tuck
3.Hollow Hold
2:00 Recovery Cardio each set
Cardio
5 Sets:
3:00 Bike/Row/Ski/Run (Fast)
1:30 Rest Between Set
SMR
Warm-up
EMOM 8 min.
1. 0:45 Row
2. 16 Alt. Barbell Lunge
3. 0:45 Row
4. 8 Muscle Clean + Strict Press(Barbell)
Strength
1 sets
Squat Clean + Front Squat + Split Jerk + Squat Clean + Split Jerk @ 70%
1 sets
Squat Clean + Split Jerk @ 72,5%
2 sets
Squat Clean + Split Jerk @ 75%
Front Squat
1x5 @ 75-77,5%
1x3 @ 77,5-82,5%
1x2 @ 82,5-85%
1x2 @ 85%+
Metcon
Amrap 12
4-6-8-10-12….
Wall Ball 9/6 kg
Dumbbell Snatch 22,5/15 kg
SMR
Warm-up
Emom 8
1.0:45 Cardio
2.50 Singel Under
3.0:45 Cardio
4.15 Band Pull Apart
Strength
3 sets
8 Strict Press 60-65%
2sets
Max Rep Strict Ring Dip
Cardio
500/400 m Row
100 Double Under/150 Simple Under
500/400 m Row
100 Double Under/150 Simple Under
500/400 m Row
100 Double Under/150 Simple Under
500/400 m Row
Accessory
3 sets
20 Band Pull Apart
20 Banded Tricep Pushdown
SMR
Warm-up
EMOM 8
1. 0:45 Row
2. 6/6 Singel Arm DB Snatch
3. 0:45 Row
4. 0:30 Hollow Rock
Strength
2 sets
1+1+1
Squat Snatch+Snatch Balance+Overhead Squat 40%
2 sets
1+1+1
Squat Snatch+Overhead Squat+Squat Snatch 70-75%
Back Squat
1x4 75-80%
1x4 77,5-82,5%
1x4 80-85%
Metcon
6 Rounds For Time:
10 Thruster 45/30kg
10 Box Jump Over 24/20
SMR
Wu:
3 rds
10 “S”
10 90/90”
30 m bear walk
HYROX:
2 rds
300 m inga run
30 wall ball heavy 12/9
600 m cardio / x2 bikeerg
60 m lunges w. Double kb
60 m burpee broad jump
300 m inga run
30 toes to bar
600 m cardio / x2 bikeerg
60 m sand bag carry
60 m plate push
SMR & STRECHING
Wu:
2 rds
20 shoulder taps in push up pos.
20 alt reverse lunge
20 alt. V-up
Partner wod
100 burpee
150 sit up
200 air squat
250 du / 500 simple
3000 m row
250 du / 500 simple
200 air sq
150 sit up
100 burpee
SMR & STRECHING