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
Wu:
3 rds
1 min cardio
12 alt plate halo
12 min glute bridge
30”/30”coppenhagen plank
Strength:
5x 8-10 BSQ
Metcon:
4 x 2 min
4alt dumbell clean & jerk
4 shspu / hspu / pike push up
4 jump squat
1 min rest btw sets
First 4,4,4,4 reps
Second: 6,6,6,6 reps
Third: 8,8,8,8 reps
Fourth: 10,10,10,10 reps
3-4 sets
8 / 8 bulgarian split sq
8 / 8 split squat w. Dumbell
SMR & STRECHING
Wu:
Emom 9 '
40" plank to push up
40" wall sit hold
40" simple under
Strength:
6 x 3 Bench Press (climbing heavy)
Metcon:
Rouge Pump Challange
2000 m row
Then : max reps bench press
Rx: Bodyweight male: 100 % , female: 75 %
Scaled: 50%
3-4 sets:
10 pendlay row
10 strict t2b
10 shoulder front raise
SMR & STRECHING
Wu:
3 rds
12 toe touch
6 bb kang sq
12 bb good morning
6/6 one leg bb rdl
Strength:
Deadlift 5x 8-10 (climbing)
Metcon:
3 rds
25 wall ball
75 du
25 hrpu
3-4 set
25 band triceps
15 ring skull chrusher
SMR & STRECHING