Warm up:
3x
1'30" Bike
20 Fast plate hop
10 GHD back extension
20 Walking lunge + twist
Strength:
Back squat
6x4 @ 70-80%
Skill:
3x
2-6 Ring MU/BMU/Burpee pull up
6 Box jump over
8 Devil press @2x22.5/15kg
6 Box jump over
2-6 Ring MU/BMU/Burpee pull up
*rest 3' btw sets
Cardio:
4x
600/500m Ski
100 Double under
40/32 cal Row
*rest 2' btw sets
Bonus:
EMOM 15
1: 7.5-15m Handstand walk
2: 1-2 Rope climb
3: 6-12 Pistol
Warm-up:
3' Bike
2x
10 Snatch grip RDL
10 Hang Muscle Snatch
5 Snatch Balance
30"-1' OHS Bottom hold
Strength:
-Squat Snatch w/ Pause in Receiving Position + Sots press
3x(1+5)@ weight of choice
*Rest 1' btw sets
-Squat snatch
4x1 @70%
*rest 1'
2x1 @ 80%
*rest 1'30"
Metcon:
for time
3x
15 Shoulder to OH @60/45kg
20 GHD sit up
15 Power clean @60/45kg
Accessory:
5x
8 DB box step over
3x
8-8 Posted single leg KB DL
5-5 Turkish get up
Warm up:
3' Ski
2x
10-10 Pec stretch on ring
10 Banded Z-press
10-10 Lat stretch on ring
10 Alt. lunge w/ lateral flexion
Strength:
4x
4 Strict press @80-85%
Metcon:
3x
Amrap 4'
30/24 Cal
+
5 HSPU
7 Russian Swing @32/24kg
5 No push-up burpee
*Rest 2' Btw sets
Accessory:
4x
Max Unbroken weighted strict pull up
*Rest 20"
Max Unbroken strict pull up
3x
8-12 dDB Seal Row
12-15 dDB rear delt fly
Warm up:
3 sets
15 /12 cal cardio
10 soulder taps in hspu position
10 wall squat
Strength:
5x 2min
10 barbell bench row
10 dumbell bench row
Metcon:
4 rds
8 sand bag clean
12 hspu/pike push up/ x1,5 hrpu
14 wall ball 9/6 kg
Accessory:
3 sets:
8/8 bulgarian squat
8/8 one leg rdl
Warm up:
3 sets
1:00 cardio
10/10 lateral lunge
15 med ball squat
:30 Front plank on hands
Strength:
Back Squat: 6x3 @80%
Skill:
2 sets:
4-8 ring/bar mu (8-15 chest to bar)
12 burpee box jump over
rest 1'
12 burpee box jump
4-8 ring/bar mu (8-15 chest to bar)
Metcon:
3 rds
10 devils press 2x 22,5/15kg
12 dumbells lunge 2x 22,5/15kg
14 pull up /x2 ring row
Accessory:
3 sets:
15 barbell biceps
15 dumbells hummer curls
Warm up:
3 rds
15/12 cal cardio
20 plank to push up
50 m walking lunges
Strength:
Emom 4 x 5 =15 min
8-12 chin up
8 bench press heavy
12-15 Weighted sit up
Metcon:
Amrap 12'
4 sand bag clean
6 strict hspu / hspu / pike push up
8 dumbbells thruster 22,5/15 kg
Accessory
3 sets
8/8 bulgar squat
10/10 split squat
Warm up:
3 min cardio
2 sets
10 snatch grip rdl
10 Hang muscle snatch
5 snatch balance
:30-1:00 OHS bottom hold
Strength:
3x(1+5) Squat snatch + sots position
Squat snatch
3x1 @70-75%
2x1 @75-80%
Metcon:
Amrap 15'
32 cal cardio
8 deadlift 100/60kg
4 wall walk
Accessory:
3 sets:
10 dumbbell box step over
6/6 posted single leg kb deadlift
4/4 turkish get up
Wu:
3:00 cardio
2 sets
10/10 pec strech on rig
10 banded press
10/10 lat strech on rig
10 alt lunge w/lateral flexion
Strength:
5x3 strict press @75-85%
Metcon:
2 sets:
Amrap 3'
8 dumbbell snatch 22,5/15kg
4 burpee box jump overs
rest 1:00
Amrap 3'
8 db havng clean and jerk
8 lateral burpee over db
rest 1
Amrap 3'
6 thruster 40/30kg
6 bar facing burpee
rest 1
Accessory:
3 sets:
10-15 band assist strict chest to bar
8-12 kb seal row
12-15 rear delt fly
Warm up:
3:00 Cardio
2 sets:
5 snatch dl + 5 Snatch pull + Muscle snatch + 5Power Sn + Ohs + 5 Snatch
Strength:
Emom 15'
1: 10 power snatch 45/30 kg
2: 15/12 cal cardio
3: rest
Metcon:
3 rds
600/500 row
25 t2b
15 Power clean 60/40kg
Accessoy:
3 sets:
5-10 barbell cuban press
10-20 T ring rows
20-30 banded face pull
then
3x dumbbell bench press 85%
2x 12-15 60%
Warm up:
3 sets:
1:00 row
10/10 pec strech on rig
10/10 banded external rotation
:30 montain climber
Skill:
4 sets:
2-4 wall walk
15 m double kettlebell overhed carry
7,5-15 m hand stand walk
15 m overhead carry
2-4 wall walk
Metcon:
40-30-20-10
Wall ball 9/6kg
Lateral burpee box jump over
Accessory:
5 sets:
:40-1:00 Top Plank Matrix