Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 16 Alt. DB Power Clean 16 Band Pull Apart Strength Push Press 1×8 66% 1×7 72% 1×6 76% 2×5 80% Strict Press 4×6 90% of 6RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 6 Power Clean 70/45kg 15/12 Cardio Max Rep Legless Rope
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 1×6 67% 1×6 76% 1×3 86% 1×2 90% Front Squat 3×4 80% Cardio Row Intervals 3 sets 1000 m Rest 1:20 Accessory Emom 6 0:30 Hollow Hold
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 6 Inchworm Strength Power Clean + Power Jerk 1x 3+1 67% 1x 3+1 70% 2x 3+1 74% Deadlift 1×5 55% 1×5 65% 1×5 75% Metcon EMOM 20 1. 14/11 Cal Cardio (0:45) 2.3 Bar Muscle+Up+2 Power…
Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 15 KB Russan Swing Strength Back Squat 1×6 62% 1×6 71% 2×6 76% Front Squat 1×5 60% 1×5 65% 1×5 70% Metcon Amrap 8 200m Run 10 KB USA Swing 32/24kg Accessory Weighted Strict Pull-Up 1×6 1×5 2×3
Warm-Up 2 sets 1:30 Cardio 6 inchworm 0:30 Handstand Hold 60 Simple Under Strength Bench Press 1×10 50% 1×8 60% 1×6 67% 3×6 73% Metcon For Time 50 DU 15 m Farmer Carry 2×32/2×24 kg 30 m Handstand Walk 50 DU 15 m Farmer Carry 22,5 m HSW 50…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under Strength Overhead Squat 1×5 65% 1×4 68% 1×2 75% Squat Snatch EMOM 6 1×3 67% 1×2 70% 1×1 74% 2×5 Snatch Pull 95% Metcon 2 Sets 10 T2B 250/200 m Row 15 V-Up 500/400 m Row…
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 16 Alt. DB Power Clean & Jerk 16 Band Pull Apart Strength Push Press 1×8 66% 1×8 72% 2×6 75% Strict Press 10:00 6 RM Max 2×6 90% of 6RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 18 Wall Ball 9/6kg 3 Power…
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 1×8 62% 1×6 71% 1×4 81% 1×4 86% Front Squat 1×5 70% 1×4 80% 1×3 90% Cardio Row Intervals 6 sets 500 m Rest 0:40 Accessory 3 Sets (1sets=2:00) 0:30/0:30 Side Plank
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 6 Inchworm Strength Power Clean + Power Jerk 1x 3+1 67% 1x 3+1 70% 2x 3+1 74% Deadlift 1×3 68% 1×3 74% 1×3 80% Metcon EMOM 20 1.7 Shuttle Run (7,5-7,5m=1 rep) 2.1 Rope Climb+7,5 m…
Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 10/10 DB Upright Row Strength Back Squat 1×8 62% 1×8 67% 1×8 71% 1×8 76% Metcon 10 sets 7 Chest to Bar 7,5 m Overhead Walking Lunge 45/30 kg Accessory Barbell Bicep Curl 4×12
