Warm Up: 2 – 3 rds 4×10/10 Bodyweight lunge to box step up 20-30 banded deadbug 20-30 pallof press L/R Strength: Emom 16′ – 12-16 Alt dumbell bench press – 12 dumbell bench row – 8-10 dumbell strict press – 8-12 chin up Metcon: 21 – 15 – 9 Front Squat 50/35 Burpee…
Warm up: 3 x 15/12 cal skierg 10/10 side lunges 20 banded face pull 20 starfish Strength: Santch + Overhead squat: Emom 12’ 2+2 63% 1+ 2 68% 1+1 73,5 % rest Metcon: 4 rds 800 m run / 1100 m row 18 t2b 24/18 cal skierg Or 6 power snatch 60/40 kg …
Warm up: 3x 15/12 cal cardio 5 straight leg box jump 10/10 seated single arm dumbbel strict press 30 sec hollow hold Strength: EMOM 6: 2 Push Jerk 68% 4×3 Strict Press 72% Metcon: 4 rds 12 alt dumbbel clean & jerk /heavy 12 alt oh lunges 4 wall climb 4 bar mu…
Warm up: 3x 15/12 cal row 15 banded front squat 8/8 rotation lunge 20 russian twist bodyweight Strength Back Squat; 3×8 60% Front Squat: 3×3 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:…
Warm-Up 2 sets 1:30 Cardio 15 Glute Bridge 15 DB Goblet Squat 10/10 Monster Walk Strength Back Squat 3×5 71% Front Squat 3×5 65% Metcon For Time 40-30-20-10 Wall Ball 9/6kg Abmat Sit-Up Accessory 5×8 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…
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 1×5 67% 1×4 73% 1×3 79% 1×3 85% 1×2 91% Strict Press 4×3 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% 2×1+1 84% Deadlift 1×5 55% 1×5 65% 1×5 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…
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 2×5 62% 3×5 67% Metcon Amrap 16 20 Box Jump Over 60/50cm 20 T2B 10/10 Single Arm KB Clean 24/16kg Accessory 5×8/8 Alt. DB Bicep Curl
