Warm up:
3' SKi
+
12-10-8
Rotating posterior DB press @ 5/2.5kg
Rotating Anterior press @ 5/2.5kg
*complete 30" slow front plank shoulder tap
Strength:
Strict press
1x3 @ 70%
1x3 @ 80%
1x Max @ 90%
3x5 @ 65%
Metcon:
EMOM 40
1: 60/120 D/S under
2: 15 C2B
3: 14/11 cal bike
4: 7.5m Handstand walk
5: 3 Devil press @ 2x 22.5/15kg
Accessory:
3x
5 Strict T2B
Max T2B
3-4x
40"-1' Sorenson hold
Warm up:
3' Cardio
2x
10 PVC pass through
10-10 Hip openers
5 Straight leg box jump
1-2x
10 Deadlift
10 Hang muscle clean
10 Strict press
10 Front squat
Strength:
3x
1 Power clean + 2 Low hang squat clean + 1 Split jerk @ 40-50%
4x
1 Squat clean + 1 Split jerk @ 87-93%
3x
15 Front squat @ 45%
Metcon:
For time:
21 cal row
21 Kipping HSPU
8 Power clean
7 Hang power clean
6 Squat clean
15 cal row
15 Strict HSPU
6 Power clean
5 Hang power clean
4 Squat clean
9 cal row
9 wall facing strict HSPU
4 power clean
3 Hang power clean
2 Squat clean
-Barbell @ 50/40kg-
Bonus:
For quality 10-20 RMU
Warm up:
3' Cardio
2x
5 Inchworm
10 Air sq
10-10 Single leg RDL
30" plank
30" Handstand hold
Metcon:
AMRAP 25
5 BMU
10m Handstand walk
15 Box jump over
Warm up:
3' Bike
2x
20-20 Posterior hip stretch on box
10 GHD back extension
10-10 Side lunge
10 Jumping air squat
20"-20" pallof hold
Strength:
3x
1 Snatch deadlift + 1 Snatch pull + 1 Power snatch + 1 Snatch balance @ 40-60%
4x
1 Squat snatch @ 87-93%
Back squat
-Build to a heavy single or 1RM
Metcon:
10x
1 Rope climb
3 Sandbag clean over shoulder
6 HSPU
Accessory:
3-4x
30" skater jump
30" rest
30" jumping box step up
3x
20 reverse hyper
For quality:
2' side plank (per side)
2' GHD ab hold
Warm up:
1'30" Row
1'30" Ski
2x
10-10 Pec stretch on rig
5-5 DB/KB windmill
10-10 Single arm ring row
5-5 Front plank shoulder tap
Skill:
Every 1'30" x 12 sets
2-4 Wall walk
1-3 BMU
Bike (recovery pace)
Strength:
3-4x
10-10 Single arm incline DB bench press
10-10 KB gorilla row
Metcon:
AMRAP 6
20 Shuttle run (7.5-7.5m=1rep)
40/30 cal C2 bike
Max cal ski (in remaining time)
*rest 3'
AMRAP 6
40/30 cal C2 bike
40/30 cal ski
Max shuttle run (in remaining time)
*rest 3'
AMRAP 6
40/30 cal ski
20 Shuttle run
max cal C2 bike (in remaining time)
Accessory:
4x
10-10 Single arm ring row
10-10 Seated single arm DB strict press
Warm up:
3' Bike
2x
20-20 Posterior hip stretch on box
10 Good morning @ empty barbell
10-10 Cossack squat
10-10 Single arm DB OH squat
10-10 Side plank rotations
Strength:
OHS
2x2 @ 85-90%
2x1 @ 90%
Deadlift
1x1 @ 80-85%
1x1 @ 85-90%
1x1 @ 90-95%
EMOM 8
1 Speed deadlift @ 75%
Metcon:
For time:
30 Burpee box jump over
50 Thruster @ 40/30kg
30 Burpee box jump over
Accessory:
EMOM 12
1: 10-15 Side plank hip touch
2: 20"-30" Front plank shoulder tap
3: 10-16 Starfish
4: 5-10 Rounded GHD back extension
Warm up:
3' SKi
+
12-10-8
Rotating posterior DB press @ 5/2.5kg
Rotating Anterior press @ 5/2.5kg
*complete 30" slow front plank shoulder tap
Strength:
Strict press
1x5 @ 65%
1x5 @ 75%
1x Max @ 85%
3x5 @ 65%
Metcon:
EMOM 40
1: 14/11 cal bike
2: 10-15 Kipping HSPU
3: 15/12 cal row
4: 10 D-ball/sandbag bear hug squat @45/32kg
Accessory:
3-4x
20 GHD sit up
3-4x
1' reverse sled drag
Warm up:
3' Cardio
2x
10 PVC pass through
10-10 Hip openers
5 Straight leg box jump
1-2x
10 Snatch deadlift
10 Hang muscle snatch
10 Behind the neck snatch grip strict press
10 OHS
5 Slow snatch
5 Power snatch
5 Squat snatch
Strength:
Squat snatch
5x1 @ 85-90%
2x
2 Squat clean + 1 Split jerk @ 84%
2x
Squat clean + Split jerk @ 85-90%
4-5x
4 Jerk dip @ 105%
Metcon:
For time:
100/200 D/S under
50 Wall ball @9/6kg
40 C2B
100/200 D/S under
40 Wall ball @9/6kg
30 C2B
100/200 D/S under
30 Wall ball @9/6kg
20 C2B
100/200 D/S under
Bonus:
15-25 BMU for quality
Warm up:
3' Cardio
2x
5 Inchworm
10 Air sq
10-10 Single leg RDL
30" plank
30" Handstand hold
Metcon:
For time:
5x
400m Run
20m HSW
10 BMU
Warm up:
3' Bike
2x
20-20 Posterior hip stretch on box
10 GHD back extension
10-10 Side lunge
10 Jumping air squat
20"-20" pallof hold
Strength:
Back squat
1x1 @ 92.5-95%
2x2 @ 85%
Front squat
3x2 @ 80-85%
Metcon:
3x
21 Pull up
16 Burpee box jump over
11 HSPU
*rest 1:1
Accessory:
3-4x
30" skater jump
30" rest
30" Jumping box step up
3x
12 BArbell hip thrust
3x
30"-1' Chinese plank (facing up)
rest 30"
30"-1' Chinese plank (facing down)