Warm up:
3x
15/12 cal row
15 banded front squat
8/8 rotation lunge
20 russian twist bodyweight
Strength
Back Squat; 3x8 60%
Front Squat: 3x3 91 %
Metcon:
Amrap 12:
50 box jump over w/ step down
40 thruster 35/25 kg
30 bar facin burpee
max cal row in remaining time
Accessory:
Flight simulator: 5-10-15-20-25-30…50-45-40-35…5 double unders
Warm-Up
2 sets
1:30 Cardio
15 Glute Bridge
15 DB Goblet Squat
10/10 Monster Walk
Strength
Back Squat
3x5 71%
Front Squat
3x5 65%
Metcon
For Time
40-30-20-10
Wall Ball 9/6kg
Abmat Sit-Up
Accessory
5x8 Barbell Bicep Curl
Warm up:
3 rds
10 scorpio
30 jumping jack
10 scapula push up
Strength:
Emom2 x 5
-10 Bench press
-10 Bench row
Metcon:
6 rds
60 du / 90 su
4-6 burpee bar mu / c2b / pull up / jumping pull up
10 lunges 60/40 kg
Accessory:
3-4 rds
25 band triceps
25 band biceps
10 st2b
10 bb good morning
Warm-Up
2 sets
1:30 Row
10/10 DB Snatch
10/10 Overhead DB Lunge
50 Singel Under
Strength
EMOM 5
2 Squat Snatch 50%
Overhead Squat
15:00 to Heavy Single
Metcon
3 Sets
600/500 Row
15 Box Jump 60/50 cm
60 DU
Rest 1:30
Warm-Up
2 sets
1:30 Cardio
10/10 DB Strict Press
15 Band Pull Apart
0:30 Handstand Hold
Strength
Push Jerk
1x5 67%
1x4 73%
1x3 79%
1x3 85%
1x2 91%
Strict Press
4x3 90% 3RM
Metcon
2-2-2-3 Min Work/ 1:00 Rest
8/6 Bar Muscle-Up
15/12 Cal Cardio
Max Rep Wall Walk
Warm-Up
2 sets
1:30 Cal Cardio
10/10DB Clean and Jerk
15 Glute Bridge
15 Goblet Squat
Strength
Squat Clean + Split Jerk
1+1 73%
1+1 78%
2x1+1 84%
Deadlift
1x5 55%
1x5 65%
1x5 75%
Metcon
EMOM 20
1.15/12 Cal Bike/Assault (0:45)
2.16 Alt. Pistol / 24 Air Squat
3.14/11 Cal Ski/Row (0:45)
4.3-6 Ring Muscle Up / 6 Burpee Pull Up
Warm-Up
2 sets
1:30 Cardio
10/10 DB Clean
15 Glute Bridge
15 DB Goblet Squat
15 Band Pull Apart
Strength
Back Squat
2x5 62%
3x5 67%
Metcon
Amrap 16
20 Box Jump Over 60/50cm
20 T2B
10/10 Single Arm KB Clean 24/16kg
Accessory
5x8/8 Alt. DB Bicep Curl
Warm-Up
2 sets
1:30 Cardio
10 inchworm
15 Ring Row
20 Alt. Lunge
Strength
Bench Press
1x8 55%
1x6 67%
1x4 73%
1x2 79%
3x2 85%
Metcon
For Time
15-12-9-6-3
C2B
Wall Ball 9/6kg
Accessory
3 sets
20 V-Up
20 Candlestick Toe Touch
Warm-Up
2 sets
1:30 Row
10/10 DB Snatch
10/10 Overhead DB Lunge
0:30 Handstand Hold
Strength
Overhead Squat
1x5 65%
1x4 70%
1x3 75%
1x2 80%
1x2 84
1x1 89%
Squat Snatch
1x3 72,5%
1x2 76%
1x1 79%
1x1 82%
2x4 Snatch Pull 100%
Metcon
For Time
4 sets
15m HSWL
7,5m Dual DB Overhead Lunge 2x22,5/2x15kg
400 m Run
Warm-Up
2 sets
1:30 Cardio
10/10 DB Strict Press
10 Half Burpee
30 Flutter Kick
Strength
Push Jerk
1x5 67%
1x5 71%
1x4 78%
2x4 84%
Strict Press
10:00 to 3RM Max
+
2x3 90% 3RM
Metcon
2-2-2-3 Min Work/ 1:00 Rest
10 Lateral Burpee Box Jump Over 60/50cm
20 V-Up
Max Cal Cardio