Warm up:
3' Cardio
2x
10 Glute bridge
3 Inchworm
10 Scap pull up
10 Air sq
30" hollow hold
Metcon:
For time:
3 Rounds
300m run
21-18-15 Pull up
3 Rounds
200m run
15-12-9 C2B
3 Rounds
100m
9-6-3 BMU
Tc.: 25'
Warm up:
3' Cardio
2x
10 Glute bridge
3 Inchworm
10 Scap pull up
10 Air sq
30" hollow hold
Metcon:
For time:
3 Rounds
300m run
21-18-15 Pull up
3 Rounds
200m run
15-12-9 C2B
3 Rounds
100m
9-6-3 BMU
Tc.: 25'
Warm up:
3' Row
3x
12 Hip 90-90 Transitions
20"-20" Copenhagen plank
10-10 Adductor stretch on box
10 Muscle snatch
Strength:
Snatch deadlift + Snatch pull + Power snatch + Snatch balance
2-3x(1+1+1+1) @ 40-60%
Squat snatch
4x2 @ 75%
Riser snatch pull
3x5 @ 85%
Metcon:
AMRAP 8
4 Hang power snatch @ 60/45kg
8 T2B
12 Wall ball @9/6kg
*rest 2'
4 Hang power snatch @ 55/40kg
8 Box jump over
12 Wall ball @ 9/6kg
*rest 2'
4 Hang power snatch @ 45/30kg
8 Lateral burpee over bar
12 Wall ball @ 9/6kg
Accessory:
Accumulate 2' in each of the following positions, for quality
- Sorenson hold
- Side plank (per side)
4 Hang power snatch @ 60/45kg
8 T2B
12 Wall ball
Warm up:
3x
1' Bike
5-5 Half kneeling 3-way hip rocks
15m Double kettlebell overhead carry
30" Front plank shoulder tap
Strength:
Strict press
4x8 @ 65-75%
Strict Handstand push up //box pike handstand push up
5x5
Metcon:
5x
18/13 cal ski
3 Wall walk
2 Rope climb
2 Wall walk
1 Rope climb
*rest 1' btw sets
Accessory:
Palm DB front raise
4x8
Overhead DB tricep extension
4x10
Warm up:
3x
1' Row
10-10 Posterior hip stretch on box
20 Alt lunge w/ lateral flexion
10 Down dog + toe tap
Strength:
Clean pull + Low hang squat clean + Push press + Split jerk
2-3x(1+1+1+1) @ 40-60%
Squat clean + Split jerk+ Squat clean + Split jerk
3x(1+1+1+1) @ 75%
Front Squat
1x3 @ 80%
3x2 @ 85%
Metcon:
For time:
1-2-3-4-5-6-7-8-9-10
HSPU
Power clean @ 50/35kg
Accessory:
3x
8-8 Back rack reverse lunge
3x
10 Barbell hip thrust
30" D-ball/sandbag bear hug hold
Warm up:
1'30" ski
1'30" row
3x
10 Banded good morning
4-4 Turkish get up
3-3 KB windmills
5-8 Burpee broad jump
Strength:
6x
4 Bench press @ 65%
6x
4 Deadlift @ 65%
Metcon:
EMOM 25
1: 13/10 cal row
2: 13/10 cal row
3: 3-7 Devil's press @ 2x22.5/15kg
4: 15/12 cal bike
5: rest
Accessory:
Accumulate 5' in a D-ball/sandbag bear hug hold
5x
30-30m Slow DB suitcase carry
Warm up:
1'30" ski
1'30" row
3x
10 Banded good morning
4-4 Turkish get up
3-3 KB windmills
5-8 Burpee broad jump
Strength:
6x
5 Bench press @ 75%
6x
5 Deadlift @ 75%
Metcon:
Every 4' - 40' (10rounds)
500/400m row
15 GHD sit up
15m Handstand walk
Accessory:
Reverse hyper
3x(15-20)
Side plank rotations
5x6-6
Warm up:
3' bike
3x
12 Front rack openers
8 Alt. cossack squat
8-8 Banded pallof press
5 slow OHS @ pvc/empty BB
Strength:
OHS
3x5 @ 60%
Back squat
2x5 @ 60%
Skill:
20' Bike @ zone 2-3
*Every 2' complete 2-6 BMU
Metcon:
AMRAP 10
10 T2B
15m Handstand walk
10 T2B
3 Wall walk
Accessory:
3x
10-10 Alt. DB hammer curl
10-10 Single arm OH DB tricep extension
20-30 Banded face pull
Warm up:
3' Cardio
2x
10 Glute bridge
3 Inchworm
10 Scap pull up
10 Air sq
30" hollow hold
Metcon:
For time:
4x
20 GHD sit up
2x10m HS walk
5 BMU / burpee pull up
*rest 4'
For time:
21 USA swing
21 Pull up
30m Bear hug sandbag carry
18 USA swing
18 Pull up
30m Bear hug sandbag carry
15 USA swing
15 Pull up
30m Bear hug sandbag carry
12 USA swing
12 Pull up
30m Bear hug sandbag carry
21 USA swing
21 Pull up
30m Bear hug sandbag carry
Warm up:
3' Row
3x
12 Hip 90-90 Transitions
20"-20" Copenhagen plank
10-10 Adductor stretch on box
10 Muscle snatch
Strength:
Every 1'30" - 15' (10 sets)
1 Power snatch + 1 High hang squat snatch @ 45-65%
Every 45" - 6' (8sets)
1 Riser snatch pull @ 85%
Metcon:
3x
4 Rounds
200m Run
10 target Burpee
5 Strict pull up
*rest 2' btw sets
Accessory:
3-4x
40 Russian twist (bodyweight)
1'-1' Side plank
3x
40"-40" Bird dog knees to elbow
Warm up:
3x
1' Bike
5-5 Half kneeling 3-way hip rocks
15m Double kettlebell overhead carry
30" Front plank shoulder tap
Strength:
Strict press
1x3 @ 70%
1x3 @ 80%
1x max reps @ 90%
Metcon:
For time:
6 Strict HSPU
12 Wall ball @9/6kg
24/48 D/S under
12 Strict HSPU
18 Wall ball @9/6kg
48/96 D/S under
18 Strict HSPU
36 Wall ball @9/6kg
96/192 D/S under
*rest 2'
96/192 D/S under
36 Wall ball @9/6kg
18 Kipping HSPU
48/96 D/S under
18 Wall ball @9/6kg
12 Kipping HSPU
24/48 D/S under
12 Wall ball @9/6kg
6 Kipping HSPU
Accessory:
5x
12-12 Single arm banded rear delt fly
3x
20 Banded tricep pushdown
24/48 D/S under
Warm up:
3x
1' Row
10-10 Posterior hip stretch on box
20 Alt lunge w/ lateral flexion
10 Down dog + toe tap
Strength:
Squat clean + High hang squat clean + Split jerk
3x(1+1+1) @ 70%
Every 45" - 6' (8sets)
1 Rieser clean pull @ 85%
Front Squat
6x2 @ 70%
Metcon:
AMRAP 15
15 C2B
20 DB hang clean & jerk @22.5/15kg
25 T2B
30 DB goblet squat
Accessory:
3x
5-10 glute ham raise
3x
10 Jefferson curls
20 Seated hamstring curl