Warm-Up 3sets 1:00 Cal Cardio 10 Alt. DB Clean and Jerk 15 Glute Bridge 20 Alt. Lunge Strength Emom 8 200/180 m Row + Emom 5 6 Touch & Go Power Clean 50% Metcon EMOM 28 1.0:45 Cal Bike/Assault 2.1-2 Rope Climb 3.0:45 Cal Row/Ski 4.2 Squat Snatch 70%
Warm-Up 3sets 1:00 Cardio 10/10 DB Clean and Jerk (light) 6 inchworm 15 Glute Bridge Strength 5×1 Strict Press 90-95% Rest 1:00 Metcon Open 25.3 For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie…
Warm-Up 2 Sets 1:30 Cardio 20 Line Hops 10 Scapula Pull Up 15 Alt. Lunge Skill A 4 Sets 0:20 Double Under Rest 0:10 Between Sets Rest 2:00 In 3:00, Establish a Max Unbroken Sets of Rep Double Under Rest 1:00 2x 50% of Max Reps, 1:00 Rests B…
Warm-Up 3sets 1:00 Ski/Row/Bike 20 Plate Hops 6 Inchworm 6/6 Singel DB Bench Press (on the ground) Strength 5×1 Bench Press 90-95% Metcon For Time 3 Sets 20/16 Cal Bike/Assault 15 Burpee Box Jump Over 60/50 cm No Rest 3 Sets 15/12 Cal Bike/Assault 7 Burpee Box Jump Over 70/60 cm…
Warm-Up 3sets 1:00 Cardio 10 Alt. DB Clean and Jerk 10 Glute Bridge 10 DB Goblet Squat Strength 3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 78% 2x(2+1) Squat Clean+Split Jerk 83% 2x(1+1) Squat Clean+Split Jerk 85-90% EMOM8 1.-7. 1 Front Squat 81% 8.7 Front Squat 73% Metcon 4 Sets of…
Warm-Up 3sets 15 Cal Cardio 10/10 DB Alt. Snatch 20 Alt. Lunge 15 Band Pull Apart Strength 3×1 Snatch 90-95% 2×3 Snatch Deadlift (110% 1RM Snatch) Back Squat 3×2 85-90% Metcon 5 Rounds For Time 300/250m Row 6-9-12-15-18 HSPU SMR
Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Snatch 15 Glute Bridge 30 Flutter Kick Strength 8 sets (Every 1:30) 0:40 Cardio 4 Touch & Go Power Snatch 60-65% Metcon EMOM 20 1.0:45 Cal Bike/Assault 2.12-15 T2B 3.0:45 Cal Row/Ski 4.7,5m/7,5m Single Arm DB Overhead Lunge 22,5/15kg Accessory EMOM8 1.6/6…
Warm-Up 3sets 15 Cal Bike/Assault 20 Banded Good Morning 10/10 Single Arm DB Upright Row 15 Jumping Air Squat Strength 5×3 Strict Press 80-85% Rest 1:00 Metcon Open 25.2 For Time: 21 Pull-Up 42 Double Under 21 Thruster 40/30 kg 18 Chest to Bar (SC.:Pull-Up) 36 Double Under 18 Thruster 50/35 kg…
Warm-Up 3 Sets 1:00 Cardio 8/8 Ring Row 6 Inchworm 0:30 Hollow Hold 3 Sets 10 Jumping Chest to Bar Pull Ups 20 KB Russian Swing (50/35) 500 m Row/Ski / 1000 m Bike 5 Sets: 50 Double Unders (or 75 Single Unders) 6 Strict Pull Ups 7 Strict Ring or Bar Dip…
Warm-Up 3sets 1:00 Cardio 10 Alt. DB Clean and Jerk 10 Glute Bridge 10 DB Goblet Squat Strength 3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 75% 2x(2+1) Squat Clean+Split Jerk 80% 2x(1+1) Squat Clean+Split Jerk 83-88% EMOM8 1.-7. 1 Front Squat 78% 8.7 Front Squat 70% Metcon Every 4:00×16:00….(4Sets) 20…
