Warm-Up
3 Sets
1:00 Cardio
10 alt. DB Clean and Jerk
12 Glute Bridge
14 Revers Lunge
Strength
Time Cap: 15:00
1 RM Clean and Jerk
Emom 9
1-8: 1 Front Squat 79-83%
9: 7 Front Squat 72-76%
Metcon
3-4 sets
15/12 Calorie Cardio
12 Dumbbell Deadlifts (2x22,5/16kg
9 Dumbbell Hang Cleans (2x22,5/16kg)
6 Dumbbell Shoulder To Overhead (2x22,5/16kg)
-rest 1:1 b/t sets-
Warm-Up
3 Sets
1:00 Cardio
10/10 DB Floor Press (easy)
10 Half Burpee
20 Flutter Kick
Strength
Heavy 5 Bench Press
-then-
3x5 Bench Press (80% Heavy 5)
Metcon
Amrap 15
30/25 Cal Assault/Bike
25 Burpee
Accessory
12/12 Singel Arm DB Strict Press
10/10
8/8
6/6
Warm-Up
3 Sets
1:00 Cardio
10 Alt. DB Snatch
12 Glute Bridge
14 Alt. Lunge
Strength
10:00 Min.
1 RM Squat Snatch
10:00 Min.
1 RM Back Squat
Metcon
For Time
5000 m Row Test
Warm-Up
3sets
1:00 Cal Cardio
12 Alt. DB Clean and Jerk
14 Glute Bridge
16 Alt. Lunge
Strength
Emom 5
1 Power Snatch 65%
Emom 5
1 Power Clean 65%
Every 0:30x7:00 (14 Sets)
1 Deadlift 70%
Metcon
EMOM 20
1.14/11 Cal Ski/Row
2.7,5/7,5m Snadbag Walking Lunge 45/30kg
3.Max Cal Row/Ski
4.Rest
Warm-Up
EMOM 8
1.0:45 Cardio
2.12 Ring Row
3.0:45 Cardio
4.6/6 DB Strict Press
Strength
3x5 Strict Press 65%
Metcon
2-2-2-3 Min. Work / 1:00 Rest
12 HSPU
15/12 Cal Assault/Bike
Max Rep Burpee Pull Up
Accessory
2 Sets
20 Band Strict Pull-Up
Rest 1:30
4-5 Sets
15-20 Band Hammer Curl
Warm-Up
2 Sets
1:30 Cardio
20 Line Hops
10 Scapula Pull Up
16 Alt. Lunge
Skill
A
EMOM 10
1.200/180m Row/Ski (moderal)
2.30-50 Double Under
B
EMOM 8
8/6 Cal Bike/Assault
5-10 Chest to Bar
Metcon
20 Min EMOM
1 - 24 air squats
2 - 12-18 hand release push ups
3 - 16 box step ups 24/20
4 - 12 ring rows
Warm-Up
EMOM 8
1.0:45 Cardio
2.50 Single Under
3.0:45 Cardio
4.15 Band Pull Apart
Strength
3x5 Bench Press 65%
3x15/15 Single Arm Strict Press
Metcon
For Time
5 Sets
2:00 Max Cal Bike/Assault
1:00 Max Rep Double Tap Burpees
Rest 0:30
Warm-Up
EMOM 8
1.0:45 Cardio
2.15 Goblet Squat
3.0:45 Cardio
4.7/7 DB Hang Clean and Press
Strength
1x(1+1+1+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 75%
2x(2+1) Squat Clean+Split Jerk 77-80%
EMOM 5
1 Front Squat 75%
Metcon
5 Sets (Every 4:00 1 Sets)
36 Air Squat
6 Power Clean 70%
200m Run/ 250m Row,Ski/ 500m Bike
Warm-Up
EMOM8
1.0:45 Cardio
2.12 KB Goblet Lunge
3.0:45 Cardio
4.0:30 Hollow Rock
Strength
2x1 Squat Snatch 80%
2x2 Snatch Deadlift (100% 1RM Snatch)
Back Squat
3x3 67-72%
Metcon
4 Sets of Amrap 3…
17 KB Box Step Over 2x16/12kg 60/50cm
17 KB Hang Snatch 2x16/12kg
17 T2B
Rest 1:00 Between Sets
Warm-Up
3sets
1:00 Cal Cardio
10 Alt. DB Clean and Jerk
15 Glute Bridge
20 Alt. Lunge
Strength
Emom 8
200/180 m Row
+
Emom 5
6 Touch & Go Power Clean 50%
Metcon
EMOM 28
1.0:45 Cal Bike/Assault
2.1-2 Rope Climb
3.0:45 Cal Row/Ski
4.2 Squat Snatch 70%