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
Warm-up
3 sets
5 inchworm
20 Jumpig jack
15 Glute Bridge
Metcon
6-8 sets
400 m Row,Ski / 800 m Bike / 0,5 mérföld Assault Bike
20 WB 9/6
25 m Burpee Broad Jump
50 m WB Walking Lunge 9/6
100 m Inga Run (4x25m)
20 Sit up
SMR
Warm-Up
3 sets
1:00 Cardio
10/10 Singel Arm DB Clean
8/8 Singel Arm Ring Rowl
Strength
8 Sets (Every sets 1:30)
0:40 Bike/Ski/Row
2 Touch & Go Power Clean 65-70%
Metcon
EMOM 28
1.0:45 Cal Bike/Assault
2.60 DU/80 Simple Under
3.0:45 Cal Ski/Row
4.8 KB Goblet Alt. Box Step-Up 24/16kg 60/50cm
SMR
Warm-Up
3 sets
15 Cal Cardio
10/10 Single Arm Dumbbell Strict Press
5/5 Windmills
15 V-Up
Strength
Dumbbell Strict Press
4x12
Rest 1:00
Band Assisted Strict Pull-Up
5x15
Rest 1:30
Metcon
Amrap 7
10 Power Snatch 35/25 kg
3 Bar Muscle-Up/Burpee Pull-Up
Accessory
EMOM 9
1.0:30 Hollow Hold
2.20 Candlestick Toe Touch
3.8/8 Side Plank Knee Touch
SMR
Warm-up
EMOM8
1.0:45 ski/row
2.15 Glute Bridge
3.0:45 ski/row
4.16 Starfish
Skill
3x10 Strict Hanging Knee to Elbow
Rest 1:00
3x10 Kipping Knee to Elbow
Rest 1:00
Amrap 5
Max Toes to Bar
Metcon
5 sets
15 Kettlebell Swing 24/16kg
10 HSPU
Accessory (optional)
3 sets
10 DB Burpee Deadlift 2x22,5/15
10 KB Goblet Box Step-Up 24/16kg
Rest 1:00
Warm-Up
EMOM 8
1.0:45 Row
2.10 Good Morning
3.0:45 Row
4.15 Band Pull Apart
Strength
Squat Clean+ Split Jerk
Take 15:00 Singel or Heavy
Start 70%…..+5%
Front Squat
6x1 or Heavy
Every 2:00 set
Start 70%…..+5%
Metcon
Amrap 10
300 m Bike Erg
15 Deadlift 85/60kg
10 Push Up
SMR
Warm-up
EMOM8
1.0:45 ski/row
2.15 Banded Pull Apart
3.0:45 ski/row
4.16 Starfish
Strength
Strict Press
5x6 80-85%
Every 2:00
Cardio
5 rds For Time
(18 min Time cap)
50-40-30-20-10 Cal Row
15 Box Jump Over 60/50 cm
12 Shuttle Run(7,5/7,5)
Accessory
3rds
6/6 Gorilla Row
0:30 Max rep Barbell Curl
0:30 Max rep Banded Triceps
SMR