Warm-Up
3sets
1:00 Cardio
12 Band Pull Apart
6/6 DB Strict Press
6/6 DB High Pull
Skill
60 reps Chest to Bar For Time
(Tip:5-10 sets)
Strength
4x15 DB Hammer Curl
Rest 1:00
4x15 Overhead DB Tricep Extension
Rest 1:00
Cardio
3sets
6:00 Row/Ski/Bike (Hard)
Rest 2:00
Accessory
3sets
1:00 Front Plank
Rest 1:00
Warm-Up
3sets
1:00 Cardio
10 Alt. DB Clean and Jerk
10 Glute Bridge
10 DB Goblet Squat
Strength
3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 70%
2x(2+1) Squat Clean+Split Jerk 75%
2x(1+1) Squat Clean+Split Jerk 80-85%
EMOM8
1.-7. 1 Front Squat 73%
8.7 Front Squat 68%
Metcon
3sets
100 DU/200 Simple Under
10 DB Front Rack Walking Lunge 2x22,5/15kg
15 HSPU
SMR
Warm-Up
3sets
1:00 Ski/Row
6 inchworm
8/8 Singel Arm Strict Press
20 Band Pull Apart
Strength
5x5 Bench Press 75%
Metcon
Amrap 15
30/25 Cal Cardio
25 Burpee
Accessory
3sets
10/10 Single Arm Dumbbell Strict Press
Warm-Up
3sets
15 Cal Row
15 Jumping Squat
8/8 Single Arm Ring Row
0:30 Hollow Hold
Strength
2x(1+1) Squat Snatch+Floating Snatch 80%
3x1 Snatch 80-85%
Back Squat
1x5 70%
1x3 75%
1x2 80%
1x5 72,5%
1x3 77,5%
1x2 82,5%
Metcon
4sets
1:00 Max Umbroken T2B + Max Cal Cardio in Remaining Time
1:00 Max Rep Dumbbell Box Step-Up 22,5/15 kg
1:00 Max Rep Alt. Dumbbell Hang Snatch
22,5/15 kg
Rest 1:00 Between Sets
SMR
Warm-Up
3sets
1:00 Cal Cardio
10/10 Singel Arm DB Snatch
20 Glute Bridge
Strength
8 sets (Every 1:30)
0:40 Cardio
2 Touch & Go Power Snatch 65-70%
20 sets (Every 0:30)
1 Deadlift 67%
Metcon
EMOM 20
1.0:45 Cal Bike/Assault Bike
2.1-2 Rope Climb/3-6 Strict Pull-Up
3.0:45 Cal Row/Ski
4.7,5 m Dumbbell Overhead Walking Lunge
2x22,5/15kg SC.:2x17,5/10kg
SMR
Warm-Up
3sets
15 Cal Cardio
15 Banded Glute Bridge
20 Banded Face Pull
0:30/0:30 Side Plank
Strength
EMOM 8
1.200/180 m Row (0:45)
2.0:30 Max Kipping HSPU / Dumbbell Push Press
3sets
1:00 Dumbbell Strict Press
2:00 Recovery Cardio
1:00 Alt. Superman
2:00 Recovery Cardio
3-4x15 Band Pull-Up
Rest 1:30
Metcon
Amrap 10
20 Inga Run
30 Thruster 45/30 kg SC.: 35/20kg
40 Bar Facing Burpee
50 T2B/Knee to Elbow
SMR
Warm-Up
3sets
1:00 Cardio
10/10 Ring Row
5 inchworm
15 Banded Face Pull
Skill
Chest to Bar
EMOM 16
1.0:10-0:20 Chest to Bar Hold
2.10-15 Bar or Ring Kip Swings
3.10-15 Band Assisted Chest to Bar
4.Rest
Cardio
5 sets
250/200 m ski/row
25-20-15-10-5 Burpee
Rest 1:00 Between Sets
Accessory
EMOM 9
1.0:40 Front Plank
2.10 Strict Hanging Leg Raise
3.0:40 Russian Swing (WB:9/6kg)
SMR
Warm-Up
3sets
15 Cal Row
5 inchworm
10/10 Singel Arm DB Clean and Jerk
20 Bodyweight Lunge
Strength
3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 65%
2x(2+1) Squat Clean+Split Jerk 70%
3x3 Front Squat 70%
Metcon
For Time
21 Snatch 40/30kg
20 Box Jump Over
15 Snatch 50/35kg
20 Box Jump Over
9 Snatch 60/45
20 Box Jump Over
Warm-Up
3sets
15 Cal Cardio
10/10 Single Arm Strict Press
15 Banded Face Pull
10 Dumbell RomanDL
Strength
3x3 Bench Press 70%
Rest 1:00
Metcon
EMOM 20
1.15/12 Cal Row (0:45)
2.50 Double Under/100 Simple Under (0:45)
Accessory
3x12/12 Dumbbell Row
Rest 1:00
100 reps Barbell Curl
Warm-Up
3 Sets
15 Cal Cardio
20 Bodyweight Lunge
10/10 Singel Arm DB Snatch
30 Flutter Kicks
Strength
2x(1+1) Squat Snatch+Floating Snatch 75%
Rest 1:00
1x1 Squat Snatch 80%
2x5 Snatch Deadlift 90%
Rest 1:00
3x3 Back Squat 70%
Rest 1:00
Metcon
Amrap 12
12 T2B
12 WB 9/6
12 Cal Row/Ski/Bike
SMR