Warm-Up
3sets
15 Cal Cardio
10/10 DB Alt. Snatch
20 Alt. Lunge
15 Band Pull Apart
Strength
3x1 Snatch 90-95%
2x3 Snatch Deadlift (110% 1RM Snatch)
Back Squat
3x2 85-90%
Metcon
5 Rounds For Time
300/250m Row
6-9-12-15-18 HSPU
SMR
Warm-Up
3sets
15 Cal Cardio
10/10 DB Alt. Snatch
20 Alt. Lunge
15 Band Pull Apart
Strength
3x1 Snatch 90-95%
2x3 Snatch Deadlift (110% 1RM Snatch)
Back Squat
3x2 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 Singel Arm KB Deadstop Row
2.0:30 Hollow Rock
Warm-Up
3sets
15 Cal Bike/Assault
20 Banded Good Morning
10/10 Single Arm DB Upright Row
15 Jumping Air Squat
Strength
5x3 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
15 Bar Muscle-Up (SC.:Burpee Pull-Up)
30 Double Under
15 Thruster 60/40 kg
Scaled
Thruster
30/20 kg
40/25 kg
50/30 kg
Double Under: 84/72/60 Simple Under
Accessory
4x15-20 Barbell Curl
Rest 1:00-1:30
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
-rest 1 minute b/t sets-
3-4 sets: (Optional)
15 Abmat Situps
15 Plank Walk (each side)
30 Russian Twists
:30 sec Side Plank (Left)
:30 sec Side Plank (Right)
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 4:00x16:00….(4Sets)
20 Box Jump Over 24/20
10 Devil Press 2x22,5/15 kg
15 DB Box Step-Up 2x22,5/15 kg
SMR
Warm-Up
3sets
1:00 Ski/Row
10/10 Single Leg Glute Bridge
5 Inchworm
20 Candlestick Toe Touch
Strength
5x3 Bench Press 80-85%
Metcon
EMOM 20
1.8 Shuttle Run(7,5m-7,5m)
2.15/12 Cal Bike/Assault
3.Max Rep Bar Facing Burpee
4.Rest
Accessory
3sets
10/10 Single Arm Dumbbell Strict Press
Warm-Up
3sets
15 Cal Cardio
20 Jumping Lunge
10/10 DB Upright Row
0:30/0:30 Side Plank
Strength
2x(1+1) Squat Snatch+Floating Snatch 83%
3x1 Snatch 85-90%
Back Squat
1x5 72,5%
1x3 77,5%
1x2 82,5%
1x5 75%
1x3 80%
1x2 85%
Metcon
6sets
Amrap 3
15/12 Cal Row
5 Thruster 50/35 kg
Rest 1:00
SMR
Warm-Up
3sets
1:00 Cal Cardio
10/10 Singel Arm DB Clean and Jerk
15 Glute Bridge
20 Plate Hops
Strength
8 sets (Every 1:30)
0:40 Cardio
4 Touch & Go Power Clean 60-65%
Metcon
EMOM 24
1.8 Shuttle Run (7,5m-7,5m)
2.3-5 Wall Walk
3.0:45 Cal Row/Ski/Bike
4.10 Front Squat 45/30kg
Accessory
EMOM8
1.0:30 Sandbag Bear Hug Hold
2.0:30 Superman Hold
SMR
Warm-Up
3sets
15 Cal Cardio
15 Glute Bridge
15 Band Pull Apart
0:30/0:30 Side Plank
Strength
5x5 Strict Press 75%
Rest 1:00
Metcon
Open 25.1
As many rounds and reps as possible in 15 minutes of:
- 3 lateral burpees over the dumbbell
- 3 dumbbell hang clean-to-overheads
- 30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Accessory (opcionális)
4-6x12 Band Strict Pull-Up
Rest 1:00-1:30
Warm-Up
3sets
1:00 Cardio
12 Band Pull Apart
6/6 DB Strict Press
6/6 DB High Pull
Skill
60 reps Chest to Bar For Time
(Tip:5-10 sets)
Strength
4x15 DB Hammer Curl
Rest 1:00
4x15 Overhead DB Tricep Extension
Rest 1:00
Cardio
3sets
6:00 Row/Ski/Bike (Hard)
Rest 2:00
Accessory
3sets
1:00 Front Plank
Rest 1:00