Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Clean and Jerk 16 Glute Bridge 0:30 Handstand Hold Strength EMOM 8 Power Clean +Power Jerk 1+1 80% Deadlift 1×5 50% 1×5 60% 1×5 70% Metcon EMOM 20 1.16/13 Cal Cardio (0:45) 2.15 m Handstand Walk 3.10 Deadlift 100/70kg+Max Rep Bar Facing Burpee 4.Rest
Warm-Up 2 sets 1:30 Cardio 10/10 DB Snatch 15 Glute Bridge 15 DB Goblet Squat Strength Back Squat 3×3 72% Front Squat 3×5 67% Metcon For Time 40-30-20-10 Alt. DB Snach 22,5/15kg Wall Ball 9/6kg Time Cap: 14:00 Accessory 4×10-15 Band Chest to Bar
Warm-Up 2 sets 1:30 Cardio 15 Hand Release Push Up 15 Ring Row 10 Half Burpee Gymnastics Skill 5x every 2:00 A. 6-10 T2B B. 4-8 Chest to Bar C. 2-6 Bar Muscle-Up Metcon EMOM 10 8-10 Burpee Box Jump Over 60/50cm Accessory 4×15 DB Bench Press EMOM 9 1.0:30…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 80 Simple Under Strength Overhead Squat 1×6 50% 1×6 55% 1×6 50% EMOM 6 1 Squat Snatch 68% 2×3 Snatch Pull 90% Metcon For Time 1000 m Row 100 DU 1600 m Run
Warm-Up 2 sets 1:30 Cardio 8/8 DB Strict Press 12 Ring Row 0:30 Handstand Hold Strength EMOM 6 2 Push Jerk 65% Strict Press 4×5 70% Metcon 2-2-2-3 Min Work/ 1:00 Rest 2 Rope Climb 15/12 Cardio Max Rep HSPU
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 3×8 62% Front Squat 3×3 72% Cardio Row Intervals 4 sets 500m Rest 1:30 250m Rest 0:45 125m Sprint Rest 2:00 Accessory Emom 6 0:30 Front Plank
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 12 Half Burpee Strength Power Clean +Squat Clean+Power Jerk 4x 1+1+1 74% Deadlift 1×5 65% 1×3 75% 1×1 85% 1×1 90% Metcon EMOM 20 1. 14/11 Cal 1.Cardio (0:45) (Row/Ski) 2.15/12 Cal 2.Cardio (0:45) (Bike/Assault) 3.12 Burpee …
Warm-Up 2 sets 1:30 Cardio 15 Glute Bridge 10/10 DB Snatch 30 Flutter Kick 60 Simple Under Strength Back Squat 1×4 71% 3×4 76% Metcon For Time 25 Power Snatch 35/25kg 150 DU 50 T2B 25 Power Snatch 50 T2B 150 DU 25 Power Snatch Time Cap: 18:00 Accessory Barbell Bicep…
Warm-Up 2 sets 1:30 Cardio 6 inchworm 0:30 Handstand Hold 60 Simple Under Strength Bench Press 1×10 55% 1×7 63% 1×5 71% 4×4 79% Metcon Amrap 6 2 Bar Muscle Up (+2) 8 KB Swing 24/16kg 4 Bar Muscle Up 8 KB Swing 6 Bar Muscle Up 8 KB Swing ….. …
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 0:30 Handstand Hold Strength Overhead Squat 1×5 68% 1×4 73% 1×3 79% Squat Snatch EMOM 9 1×3 67% 1×2 70% 1×1 74% 2×4 Snatch Pull 97% Metcon Amrap 18 1600m Run 45 HSPU Max Cal Cardio
