Warm-Up 3sets 1:00 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Alt. Revers Lunge 16 Birddog Strength 5x(3+1) Power Clean + Power Jerk 65% Metcon EMOM 28 1.15/12 Cal Ski/Row (0:45) 2.3-6 Burpee Bar Muscle-Up 3.14/11 Cal Bike/Assault (0:45) 4.5 Front Squat 60kg
Warm up: 3 sets 15/12 cal row 15 medball jumping sq 5/5 windmill 45 sec push up hold Back Squat: 10x 57% 8x 62% 8x 67 % 8x 71% Front squat: 5x 60% 5x 65% 2x5x 70% Metcon: 4rds 60 du / 120 su 15 deadlift 100 kg / 70 kg 15 m handstand walk…
Warm-Up 3 sets 1:00 Cardio 6 Inchworm 12 Alt. Revers Lunge 30 Flutter Kick Strength Bench Press 10 50% 10 55% 3×10 60% 4×15 Plate Pinch Bench Press Back Rack Reverse Lunge 3×8/8 (35-40% 1RM Back Squat) Metcon Amrap 5 (sprint) 10 T2B 5 Devil Press 2×22,5/15kg …
Warm-Up 3 sets 1:00 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 6 Inchworm Strength Overhead Squat 1×5 50% 3×5 60% 1×5 50% Squat Snatch 2×3 67% 2×3 70% 3×1 74% Metcon Amrap 20 40 Cal Bike/Row/Ski 12 HSPU 30 m Farmer Carry 2×24/16kg(15-15m) 10 Shuttle Run (15m 1 Shuttle Run)
Warm-Up 3 sets 1:00 Cardio 8/8 DB Strict Press 15 Band Face Pull Strength Push Press 10 52% 10 55% 10 58% Strict Press 10:00 Max 10 Reps + 2×10 (85% of 10 Reps) Metcon 2-2-2-3 Min Work/ 1:00 Rest 12 Power Clean 45/30kg 14/11 Cal Cardio Max Rep Chest to…
Warm-Up 3 sets 1:00 Cardio 15 Glute Bridge 10/10 Band Monster Walk 15 Band Pull Apart Strength Back Squat 10 57% 8 67% 6 71% 4 76% Front Squat 1×5 60% 2×5 70% Cardio Row Intervals 6 sets 500 m (5K Tempo) Rest 1:00 Accessory Emom 6 0:10-0:30 L-Sit Hold
Warm-Up 3sets 1:00 Cal Cardio 8/8 DB Hang Snatch 15 Glute Bridge 20 Plate Hops Strength Emom 8 200/180 m Row + Emom 5 6 Touch and Go Power Snatch 50 % Metcon EMOM 28 1.15/12 Cal Ski/Row (0:45) 2.8 Box Jump Over 60/50 cm 3.14/11 Cal Row/Ski (0:45) 4.5 Sandbag Clean…
Warm-Up 2 sets 1:30 Cardio 16 Band Pull Apart 8/8 DB Strict Press 16 Revers Lunge 40 Singel Under Strength 10:00 Time Cap 5 RM Strict Press 2×5 (85-90% 5 RM) Metcon 2 rounds For Time 100 DU 20 OHS 45/30 kg 100 DU 12 Ring MU / Burpee Pull Up…
Warm-Up 3 Sets 1:00 Cardio 15 Band pull apart 20 Line Hops 10 Cossack Squat (5/5) Skill 5-10-15-20-25-30-35-40-45-50-……….15-10-5 Unbroken Double Unders Rest: 0:30 For Time 80 Chest to Bar Tip: (5-10 sets) Metcon For Time 1000 m Row 60 T2B 40 Alt. Pistol 20 Cluster 60/45 kg Scald: 1000 m…
Warm-Up 3 Sets 1:00 Cardio 10 alt. DB Clean and Jerk 12 Glute Bridge 14 Revers Lunge Strength Time Cap: 15:00 1 RM Clean and Jerk Emom 9 1-8: 1 Front Squat 79-83% 9: 7 Front Squat 72-76% Metcon 3-4 sets 15/12 Calorie Cardio 12 Dumbbell Deadlifts (2×22,5/16kg 9 Dumbbell Hang Cleans…
