Warm up: 3x 1′ Row 4-8 Strict chin up 8-8 Single arm ring row 10″-20″ Hanging L sit hold 7.5m Walking lunge + twist Skill: 4x 1-2 Legless rope climb Strength: Power clean -Build to a heavy set of 3 reps For time: 30 Squat clean & Jerk @ 70/50kg Metcon: For time: 30m Handstand walk…
Warm up: 3′ Cardio 2x 5 Walk out + push up 5-5 Pistol to squat 10 Scap pull up 30″ Plank Metcon: AMRAP 25 5 Bench press 10 Pistol 15 Pull up 20/40 D/S under
Warm up: 3′ Cardio 3x 12-12 Posterior hip stretch on box 8 Good morning 15m Forward lunge with floor touch Strength: Every 2′ x 12 sets 3 Deadlift @ 72.5-77.5% 3-4x 12 D-ball/sandbag bear hug squat *rest 1′ 8-8 Landmine twist Metcon: For time: 3x 16 Wall ball @ 9/6kg 16 DB snatch @22.5/15kg 8…
Warm up: 3x 1′ Bike 10-10 Half kneeling single arm strict press 5 Inchworm 20 Banded face pull 10″-20″ Ring support hold Skill: Part 1: 21 Strict HSPU 21 Strict Ring dip 21 Push up 15 Strict HSPU 15 Strict ring dip 15 Push up 9 Strict HSPU 9 Strict ring dip 9 Push up…
Warm up: 3x 1′ Row 10-10 Cossack squat 10-10 Banded Single leg glute bridge 8 Muscle snatch 2-3x 7 Snatch deadlift 7 Hang muscle snatch 7 Snatch balance Strength: EMOM 12 1: 3 Squat snatch @ 60-70% 2: 2 Squat snatch @ 70-75% 3: 1 Squat snatch @ 75-80% 4: rest Back squat Every 2′…
Warm up: 3′ SKi + 3x 10-10 Rotating posterior DB press @ 5/2.5kg 10-10 Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 1×1 @ heavy 1×3 @ 80-85% 1×6 @ 6570% Metcon: EMOM 30 1: 15/12 cal row 2: 15m Handstand walk 3: 15/12 cal C2 bike 4: 10 dDB box step…
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 Strength: 5x 3 Dip snatch + 2 Snatch balance 2x 1 Squat Snatch @ 65-75% 3x 4 Back squat @60-65%…
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10 Push up 30″ plank 5 Strict pull up Metcon: 4x 200m Run/250m cardio 21 GHD sit up 14 Pull up 7 Deadlift @ 100/60 kg 14m Handstand walk 21 T2B *rest 2′
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 1-2x 10 Clean deadlift 10 Hang muscle clean 10 Behind the neck strict press in jerk stance 10 Front squat 5 Tall clean 5 Tall jerk 5 Clean+Jerk Strength: 5x…
Warm up: 400m Jog 2x 10-10 Side to side hamstring swing 10-10 Forward-back hamstring swing 15m walking lunge 2x 10-10 Pec stretch on rig 5-5 DB/KB windmill 10-10 Single arm ring row 5-5 Front plank shoulder tap Strenght: 21-15-9-6 Band assisted strict chin up Push up Metcon: For time: 20 HSPU 400m Run 3 Rope…
