Warm-up 5:00 Bike/Row/Ski/Run (Easy) Skill A 3 Sets 0:30 Ring Support Hold 0:30 Ring Dip Bottom Hold Rest 1:00 Between Set B Strict Hanging Knee to Elbow 3×10 Rest 1:00 Between Sets C Kipping Knee to Elbow 3×10 Rest 1:00 Between Sets D 3 Sets of 1:30 Work……..
Warm-up EMOM 8 min. 1. 0:45 Row 2. 16 Alt. Barbell Lunge 3. 0:45 Row 4. 8 Muscle Clean + Strict Press(Barbell) Strength 1 sets Squat Clean + Front Squat + Split Jerk + Squat Clean + Split Jerk @ 70% 1 sets Squat Clean + Split Jerk @ 72,5% 2 sets Squat Clean + Split Jerk @ 75%…
Warm-up Emom 8 1.0:45 Cardio 2.50 Singel Under 3.0:45 Cardio 4.15 Band Pull Apart Strength 3 sets 8 Strict Press 60-65% 2sets Max Rep Strict Ring Dip Cardio 500/400 m Row 100 Double Under/150 Simple Under 500/400 m Row 100 Double Under/150 Simple Under 500/400 m Row 100 Double Under/150 Simple Under 500/400 m Row…
Warm-up EMOM 8 1. 0:45 Row 2. 6/6 Singel Arm DB Snatch 3. 0:45 Row 4. 0:30 Hollow Rock Strength 2 sets 1+1+1 Squat Snatch+Snatch Balance+Overhead Squat 40% 2 sets 1+1+1 Squat Snatch+Overhead Squat+Squat Snatch 70-75% Back Squat 1×4 75-80% 1×4 77,5-82,5% 1×4 80-85% Metcon 6 Rounds For Time: 10 Thruster 45/30kg 10 Box Jump…
Wu: 3 rds 10 “S” 10 90/90” 30 m bear walk HYROX: 2 rds 300 m inga run 30 wall ball heavy 12/9 600 m cardio / x2 bikeerg 60 m lunges w. Double kb 60 m burpee broad jump 300 m inga run 30 toes to bar 600 m cardio / x2 bikeerg…
Wu: 2 rds 20 shoulder taps in push up pos. 20 alt reverse lunge 20 alt. V-up Partner wod 100 burpee 150 sit up 200 air squat 250 du / 500 simple 3000 m row 250 du / 500 simple 200 air sq 150 sit up 100 burpee SMR & STRECHING
Wu: 3 rds 1 min cardio 12 alt plate halo 12 min glute bridge 30”/30”coppenhagen plank Strength: 5x 8-10 BSQ Metcon: 4 x 2 min 4alt dumbell clean & jerk 4 shspu / hspu / pike push up 4 jump squat 1 min rest btw sets First 4,4,4,4 reps Second: 6,6,6,6…
Wu: Emom 9 ‘ 40″ plank to push up 40″ wall sit hold 40″ simple under Strength: 6 x 3 Bench Press (climbing heavy) Metcon: Rouge Pump Challange 2000 m row Then : max reps bench press Rx: Bodyweight male: 100 % , female: 75 % Scaled: 50% 3-4 sets: 10 pendlay row…
Wu: 3 rds 12 toe touch 6 bb kang sq 12 bb good morning 6/6 one leg bb rdl Strength: Deadlift 5x 8-10 (climbing) Metcon: 3 rds 25 wall ball 75 du 25 hrpu 3-4 set 25 band triceps 15 ring skull chrusher SMR & STRECHING
Wu: 3rds 30 m bear walk 20 hollow rock 10 scorpio 5 hindu push up Strength: Shoulder press 10-10-8-8-6-6 Metcon: 4 rds 15 t2b 12 db kb thruster 20-24 / 12-16 kg 9 burpee pull up 6 box step w. kbs 3 wall walk 3-4 set 10 barbell biceps curl last reps +…
