Warm-Up EMOM 8 1.0:45 Row 2.16 Alt. Lunge 3.0:45 Row 4.12 Alt. Hang DB Snatch(easy) Strength Squat Snatch 15:00 Singel or Heavy Start 70%…..+5% Back Squat 5×3 heavy set or three Every 2:00 set Start 70%…..+5% Metcon Amrap 15 20 Bar Facing Burpee 15 Chest to Bar 10 Clean and…
Warm-Up 2 sets 1:30 Cardio 10 Alt. DB Clean and Jerk 10 Glute Bridge 10 Alt. Glute Bridge 10 Bird Dog Strength Every 2:00 x 10:00… (5 Sets) 3 Power Clean 65-70% Every 2:30 x 12:30… (5 Sets) Deadlift 1×15 45% 1×10 55% 1×8 64% 1×6 68% 1×6 72% Metcon…
Warm-Up 3 Sets 15 Cal Row 10/10 Singel Leg Dumbbell RDL 20 Banded Upright Row 15 V-Up Strength EMOM9 1.200/180m Row(0:45) 2.200/180m Row 3.0:30 Max Rep Kipping HSPU / Dumbbell Push Press Band Assisted Strict Pull-Up 5×15 Rest 1:30 Metcon Amrap 9 6 Shuttle Run (“rep”= 7,5m Down + 7,5m Back) 3-6-9-12…..Hang Squat…
Warm-Up 3 Sets 15 Cal Cardio 15 Bar Passes 15 Blackburn Skil 3 Sets 0:20 Ring Support Hold 0:20 Ring Dip Bottom Hold 10 Ring Kip Swing Rest 1:00 Between Sets 10:00 Practice Ring/Bar Muscle-Up Metcon 3 rds For Time: 30 Dumbell Snatch 22,5/15kg 20 Lateral Burpee Over Dumbbell Accessory 3:00 Knee…
Warm-up 3 Sets: 15 Cal Row 10/10 Single Leg Glute Bridge 5 Inchworm 0:30 Hollow Hold Strength Squat Clean + Split Jerk 1x(1+2) 85% 2x(1+1) 87-93% Rest 1:00 Between Sets Front Squat 3×2 90% Rest 2:00 Between Sets Metcon Amrap 15 15 OHS 45/30kg 10 Single Dumbell Box Step-Up…
Warm-Up EMOM8 1.0:45 Cardio 2.8/8 Singel Arm Ring Row 3.0:45 Cardio 4.16 Heels Over DB Strength Beanch Press 3×6 70-75% 2×6 75-80% Every 2:00 Metcon 5 Sets of Amrap 3 25 Cal Row 12 T2B Max Cal Ski or Bike Rest 1:00 Accessory 3 Sets 10 Barbell Curl 15 Banded Triceps
Warm-up EMOM 8 1.0:45 Row 2.15 Banded Good Morning 3.0:45 1/1Alt. Lunge+ 1Air Squat 4.8/8 Singel Arm Dumbbell Upright Row Strength Every 2:00×12:00…(6 Sets) Sets 1 & 2 Squat Snatch+Overhead Squat+Squat Snatch 1+2+1 (77-82%) Sets 3 & 4 Squat Snatch+Overhead Squat 1+1 (82-87%) Sets 5 & 6 Squat Snatch 1+1 (85-90%) Every 3:00×9:00…(3 Sets)…
Wu: Emom 8: 80 simple under 16 alt v ups 20 lunges 15 half burpee Hyrox: 3 rds 800 m row 30 wall ball 400 m inga run 50 m burpee broad jump 400 m inga run
Warm-up 3 Sets 1:30 Cardio 10/10 Suitcase DB Deadlift 12 Jumping Air Squat Strength EMOM 5 1 Power Snatch 60% EMOM 5 1 Power Clean 60% Every 0:30 (20 Sets) 10:00 1 Deadlift 65% Metcon EMOM 20 1. 16/13 Cal Cardio (0:45) 2. 1 Legless Rope Climb / 2-4 Rope Climb / 5-10 Strict Chin-Up 3….
Warm-up 3 Sets 15 Cal Cardio 20 Banded Good Morning 10 Ring Row 0:30/0:30 Side Plank Strength EMOM 12 1. 8/8 Dumbbell Lateral Raise 2. 12 Dumbbell Push Press 3. 0:30 Banded Tricep Pushdown Banded Assisted Strict Pull-Up 2×20 Metcon For Time: 10-9-8-7-6-5-4-3-2-1 Overhead Squat 40/25kg Bar Facing Burpee Accessory 2:00 Front Plank 2:00 Hollow…
