Warm up: 3 min cardio 10/10 single leg dumbbell rdl 5 inchworm 5 straight leg box jump Strength: 4 sets 15-20 ring row 30” rest 12 dual kettlebell push press Metcon: Emom 28’ 1: 15/12 cal row 2: 10 c2b/pull up/ jump pull up/ + 6 burpee to target 3: 15-30 wall ball…
Warm up: 3 rds 15/12 cal cardio 5 inchworm 10 wall squat 6/6 one arm ring row Strength: 5×6 push press RPE 7 Metcon: Emom 30’ – 15/12 cal aab/bikeerg – 6-12 chin up – 25 ghd back extension – 6-10 strict hspu / 9-15 hspu – 10 front squat 60/40 kg –…
Warm up: 3 sets 15/12 cal skierg 10/10 single leg glute bridge 10 strict press w. Barbell 30” flutter kicks Strength: Bench Press Build to set of 5 @rpe 8 then 4×5 80-90% Dumbell incline bench press 4×10 rpe 8 Metcon: 10-20-30-40 wall ball box jump overs step down after each round…
Warm up: 15/12 cal assault bike 10 toes up rdl /barbell 5/5 windmill 16 starfish Strength: 4×10 RDL 40-50 kg 4×15-20 Good Morning w. band Metcon: 4 kör 75 du 3 legless rope climb 30 m hswlk/ 60 m bear walk 500 m run / 600 m row Accessory: 4×20 seated hamstring…
Warm up: 3 rds 15/12 cal row 20 bodywight lunge 10/10 single arm dumbell upright row 0:20 hanging L-sit hold Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + Overhead squat 2x(1+1+1+1) 70% Front squat 3×3 72,5 % Metcon: 27-21-15-9 Toes to bar 12-9-6-3 Deadlift 145/100 kg…
Warm up: 3 min cardio + 3sets 20 plate hop 8/8 single leg dumbbell rdl 10 goblet squat Strength: 4 sets Max rep Strict handstand push up / pike push up 0:30 rest 10 touch and go power snatch 47.5% Metcon: Emom 32-40: 1: 14/11 assault bike 2: 15 m handstand walk / 30…
Warm up: 3 sets: 15/12 cal row 20 glute bride / 0:1pause top 12/12 side plank rotation Strength: Squat clean + Split Jerk + Squat clean + Front Squat + Split jerk Build to heavy 1+1+1+1+1 (85%+) 3x(1+1+1+1+1) 75% Emom 8: 3 Back squat 67,5-72,5% Metcon: 5 rds 21 Box jump over…
Warm up: 3 rds 15/12 cal cardio 50 single under 10/10 single arm ring row 30” plank shoulder tap Strength: Build to set of 5 heavy Push Press then 4×5 80-85% 4×8/8 landmine kneeling press/ half kneeling dumbell press heavy Metcon: Every 4 min x 5 = 20 min 3 hang clean +…
Warm up: 3 rds 15/12 cal cardio 20 bodyweight walking lunge 10/10 windmill 20 v-ups Strength: 3 sets 6 deadlift 76% 6 seated box jump Emom 5’ 30” Jumping box step up Metcon: 40-30-20-10 Dumbell snatch 22,5/15 kg 10-8-6-4-2 Bar mu/ burpee pull up Accessory: 4 set 25 prone hamstring curl…
Warm up: 15/12 cal row 10/10 cossack squat 20 band pull apart 40 sec plank Strength: High hang snatch + squat snatch + overhead squat 2x(1+1+2) 85-88 % 2x(1+1+1) 89-92 % Front squat: 5×3 82,5 % Metcon: 5 rds 3 wall walk 5 snatch 60/40 kg 7 lateral burpee 9 t2b Accessory: 4 sets…
