Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under Strength Overhead Squat 1×5 64% 1×4 67% 1×2 72% Squat Snatch EMOM 6 1×2 67% 1×1 70% 1×1 74% 2×5 Snatch Pull 93% 1RM Snatch Metcon Amrap 20 50/40 Cal Row/Ski/Bike 100 DU 50/40 Cal Row/Ski/Bike…
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 16 Alt. DB Power Clean 15 Band Pull Apart Strength Push Press 1×10 55% 1×8 58% 1×6 61% 1×4 72% Strict Press 4×8 90% of 8RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 6 Burpee Pull-Up (RX: 4-6 Ring Muscle-Up) 14/11 Cal Cardio…
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 1×8 62% 1×8 67% 1×6 76% 1×6 81% Front Squat 1×5 65% 1×5 75% 1×5 80% Cardio Row Intervals 3 sets 1000 m Rest 1:40 Accessory EMOM 6 0:10-0:30 L-sit Hold
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 60 Singel Under Strength Emom 8 1+1 Power Clean + Power Jerk 74% Deadlift 1×5 50% 1×5 60% 1×5 70% Metcon EMOM 20 1.16/11 Cal Cardio (0:45) 2.15 T2B 3.9 Thruster 45/30kg + Max Rep Double…
Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 10 Half Burpee Strength Back Squat 2×3 70% Front Squat 2×5 65% Metcon Every 4:00 x 20:00…(5 sets) 200 m Run 250 m Row 15 Kettlebell Swing 24/16kg Accessory Band Strict Chest to Bar 4×10-15
Warm-Up 2 sets 1:30 Cardio 6 inchworm 10 scapular pull up 30 Flutter akivel Strength Bench Press 3×10 50% Skill 10:00 Bar Muscle-Up Practice Metcon EMOM 10 10 Burpee Box Jump Over 60/50 cm Accessory For Time 60 Starfish
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 8/8 DB Hang Clean 12 V-Up Strength Push Press 3×10 50% Strict Press 3×6 65% Metcon 2-2-2-3 Min Work/ 1:00 Rest 15 C2B 15/12 Cal Cardio Max Rep Sandbag Clean 50/35kg or Power Clean 60/45kg
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 3×8 60% Front Squat 3×3 70% Cardio Row Intervals 4 sets 500 m Rest 1:00 300 m Rest 0:30 200 m Rest 1:00 Accessory EMOM 6 0:30-0:40 Front Plank on Hand
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 16 Birddog Strength 4x(2+2) Power Clean + Power Jerk 67% Deadlift 1×5 65% 1×3 75% 1×3 85% Metcon EMOM 20 1.14/11 Cal Ski/Row (0:45) 2.5/5 Pistol+6-10 Chest to Bar 3.16/14 Cal Bike/Assault (0:45) 4.5 Strict HSPU+7,5…
Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 10 Half Burpee Strength Back Squat 1×10 57% 1×10 62% 1×8 67% 1×8 71% Front Squat 1×5 65% 2×5 70% Metcon 5 sets 12 Singel Arm Devil’s Press 22,5/15kg 24 Wall Ball 9/6kg Accessory Weighted Strict Pull-Up/ Strict Pull-Up…
