Warm-Up
3 sets
1:00 Row
15 Glute Bridge
10/10 Band Monster Walk
15 Air Squat
Strength
Back Squat
1x10 57%
1x8 67%
2x6 76%
Front Squat
1x5 65%
2x5 75%
Cardio
Row Intervals
3 sets
1000 m (5K Tempo)
Rest 2:00
+
500 m Hard
Accessory
3 sets
0:30/0:30 Side Plank
Warm-Up
3sets
1:00 Cal Cardio
8/8 DB Hang Clean and Jerk
16 Alt. Revers Lunge
16 Birddog
Strength
5x(3+1) Power Clean + Power Jerk 65%
Metcon
EMOM 28
1.15/12 Cal Ski/Row (0:45)
2.3-6 Burpee Bar Muscle-Up
3.14/11 Cal Bike/Assault (0:45)
4.5 Front Squat 60kg
Warm up:
3 sets
15/12 cal row
15 medball jumping sq
5/5 windmill
45 sec push up hold
Back Squat:
10x 57%
8x 62%
8x 67 %
8x 71%
Front squat:
5x 60%
5x 65%
2x5x 70%
Metcon:
4rds
60 du / 120 su
15 deadlift 100 kg / 70 kg
15 m handstand walk / 5 wall walk
Acc: weighted strict pull up
10-8-6-2x5
Warm-Up
3 sets
1:00 Cardio
6 Inchworm
12 Alt. Revers Lunge
30 Flutter Kick
Strength
Bench Press
10 50%
10 55%
3x10 60%
4x15 Plate Pinch Bench Press
Back Rack Reverse Lunge
3x8/8 (35-40% 1RM Back Squat)
Metcon
Amrap 5 (sprint)
10 T2B
5 Devil Press 2x22,5/15kg
Accessory
4x15 DB Bicep Curl
Warm-Up
3 sets
1:00 Cardio
8/8 DB Snatch
8/8 Overhead DB Lunge
6 Inchworm
Strength
Overhead Squat
1x5 50%
3x5 60%
1x5 50%
Squat Snatch
2x3 67%
2x3 70%
3x1 74%
Metcon
Amrap 20
40 Cal Bike/Row/Ski
12 HSPU
30 m Farmer Carry 2x24/16kg(15-15m)
10 Shuttle Run (15m 1 Shuttle Run)
Warm-Up
3 sets
1:00 Cardio
8/8 DB Strict Press
15 Band Face Pull
Strength
Push Press
10 52%
10 55%
10 58%
Strict Press
10:00 Max 10 Reps
+
2x10 (85% of 10 Reps)
Metcon
2-2-2-3 Min Work/ 1:00 Rest
12 Power Clean 45/30kg
14/11 Cal Cardio
Max Rep Chest to Bar
Warm-Up
3 sets
1:00 Cardio
15 Glute Bridge
10/10 Band Monster Walk
15 Band Pull Apart
Strength
Back Squat
10 57%
8 67%
6 71%
4 76%
Front Squat
1x5 60%
2x5 70%
Cardio
Row Intervals
6 sets
500 m (5K Tempo)
Rest 1:00
Accessory
Emom 6
0:10-0:30 L-Sit Hold
Warm-Up
3sets
1:00 Cal Cardio
8/8 DB Hang Snatch
15 Glute Bridge
20 Plate Hops
Strength
Emom 8
200/180 m Row
+
Emom 5
6 Touch and Go Power Snatch 50 %
Metcon
EMOM 28
1.15/12 Cal Ski/Row (0:45)
2.8 Box Jump Over 60/50 cm
3.14/11 Cal Row/Ski (0:45)
4.5 Sandbag Clean 70/50kg / Power Clean 70/50 kg
Scald: Sandbag 50/35kg / Power Clean 50/35kg
Warm-Up
2 sets
1:30 Cardio
16 Band Pull Apart
8/8 DB Strict Press
16 Revers Lunge
40 Singel Under
Strength
10:00 Time Cap
5 RM Strict Press
2x5 (85-90% 5 RM)
Metcon
2 rounds For Time
100 DU
20 OHS 45/30 kg
100 DU
12 Ring MU / Burpee Pull Up
100 DU
20 Alt. DB Snatch 22,5/15 kg
100 DU
12 Bar MU / Burpee Pull Up
Accessory
5 sets
8-12 Band Strict Pull-Up
Warm-Up
3 Sets
1:00 Cardio
15 Band pull apart
20 Line Hops
10 Cossack Squat (5/5)
Skill
5-10-15-20-25-30-35-40-45-50-……….15-10-5
Unbroken Double Unders
Rest: 0:30
For Time
80 Chest to Bar
Tip: (5-10 sets)
Metcon
For Time
1000 m Row
60 T2B
40 Alt. Pistol
20 Cluster 60/45 kg
Scald:
1000 m Row
60 V-up
40 Air Squat
20 Cluster 45-50/30-35kg