Warm-Up 2 sets 1:30 Cal Cardio 10/10DB Clean and Jerk 15 Glute Bridge 15 Goblet Squat Strength Squat Clean + Split Jerk 1+1 73% 1+1 78% 2×1+1 84% Deadlift 1×5 55% 1×5 65% 1×5 75% Metcon EMOM 20 1.15/12 Cal Bike/Assault (0:45) 2.16 Alt. Pistol / 24 Air Squat 3.14/11 Cal Ski/Row…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Clean 15 Glute Bridge 15 DB Goblet Squat 15 Band Pull Apart Strength Back Squat 2×5 62% 3×5 67% Metcon Amrap 16 20 Box Jump Over 60/50cm 20 T2B 10/10 Single Arm KB Clean 24/16kg Accessory 5×8/8 Alt. DB Bicep Curl
Warm-Up 2 sets 1:30 Cardio 10 inchworm 15 Ring Row 20 Alt. Lunge Strength Bench Press 1×8 55% 1×6 67% 1×4 73% 1×2 79% 3×2 85% Metcon For Time 15-12-9-6-3 C2B Wall Ball 9/6kg Accessory 3 sets 20 V-Up 20 Candlestick Toe Touch
Warm-Up 2 sets 1:30 Row 10/10 DB Snatch 10/10 Overhead DB Lunge 0:30 Handstand Hold Strength Overhead Squat 1×5 65% 1×4 70% 1×3 75% 1×2 80% 1×2 84 1×1 89% Squat Snatch 1×3 72,5% 1×2 76% 1×1 79% 1×1 82% 2×4 Snatch Pull 100% Metcon For Time 4 sets 15m HSWL…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Strict Press 10 Half Burpee 30 Flutter Kick Strength Push Jerk 1×5 67% 1×5 71% 1×4 78% 2×4 84% Strict Press 10:00 to 3RM Max + 2×3 90% 3RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 10 Lateral Burpee Box Jump Over 60/50cm 20 V-Up…
Warm up 3 x 1 min cardio 20 banded good morning 5 inchworm 10 barbell side twist Back Squat 5x 62% 5x 67% 5x 71% 5x 76% Front Squat 5x 60% 3×5 65% Metcon: 4 rds 1000/800 m row 3-5 rope climb
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Clean and Jerk 16 Glute Bridge 0:40 Handstand Hold Strength Power Clean + Split Jerk 2 sets 3+1 75% 2+1 80% 1+1 85% Metcon EMOM 28 1.7 Shuttle Run (7,5-7,5m) 2.8 T2B + 5 DB Thruster (2×16/12kg) 3.14/11 Cal Cardio (0:45) 4.6-10 Strict Deficit HSPU
Warm-Up 2 sets 1:30 Cardio 10/10 DB Snatch 15 Glute Bridge 15 DB Goblet Squat 15 Band Pull Apart Strength Back Squat 1×4 67% 1×4 71% 1×4 76% 1×4 81% Front Squat 2×5 70% Metcon Every 3:00×12:00…(4 sets) 200m Run 3 Power Snatch 70% Max Rep Strict Chin Up Accessory EMOM…
Warm-Up 2 sets 1:30 Cardio 10 inchworm 10/10 DB Overhead Lunge 10/10 DB Snatch 15 Ring Row Strength Bench Press 1×8 55% 1×6 67% 1×4 76% 4×3 82% Metcon For Time 9-7-5 Ring Muscle Up/Burpee Pull Up 9/9-6/6-3/3 Singel Arm DB Squat Snatch (22,5/16kg) Accessory 5×8 Strict Ring Dip
Warm-Up 2 sets 1:30 Row 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Flutter Kick Strength Overhead Squat 1×5 65% 1×4 70% 1×3 75% 1×2 80% 2×1 84% Squat Snatch 1×2 74% 1×2 77% 2×1 80% 2×4 Snatch Pull 100% Metcon Amrap 15 800 m Row 30 V-Up 400 m Row…
