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
1x2 @ 87%
3x3 @ 80%
Front squat
3x5 @ 70%
Metcon:
10-9-8-7-6-5
Sandbag over shoulder
60/120 D/S under
Accessory:
3x
12 Barbell hip thrust
3x
20 Tib raises
20 Calf raises
40"-1' Wall sit
3x
30"-1' Chinese plank (facing up)
30" rest
30"-1' Chinese plank (facing down)
Warm up:
1'30" Row
1'30" Ski
2x
10-10 Lat. stretch on rig
10 Banded face pull
10-10 Single arm ring row
20"-40" Bar dead hang
Skill:
Accumulate 12-15 Rope climb for quality
EMOM 8
5-10 Band assisted strict chin up @ 20X1 : explosive up, 1" at the top, 2" down, no pause at the bottom
Accessory:
3x
10 DB bench press
*rest 30"
Max rep ring push up
Metcon:
For time:
15 Hang power clean @ 70/48kg
30 Box jump over
45 Lateral burpee over the bar
30 Box jump over
15 Hang power clean
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:
Bamboo bar OHS (or banded KB OHS)
3x6
OHS
3x2 @ 80%
3x2 @ 80-85%
Deadlift
2x3 @ 85%
EMOM 8
2 Speed deadlift @ 60%
Metcon:
For time:
10-8-6-4-2
Thruster @ 50/35kg
4-8-12-16-20
Cal bike
+
Cash out: 60m D-ball/Sandbag bear hug carry @ 70/45kg
Accessory:
3-4x
20 Weighted AbMat sit up @ 6-9/4-6kg
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:
4x
2 Bench press @ 65%
10 Deficit push up
Every 45" - 7'30"
2 Speed deadlift @ 50 kg
Metcon:
EMOM 25
1: 13/10 cal ski
2: 15m Handstand walk
3: 15/12 cal bike
4: 1 round of "D.T."
5: rest
* 1 round of "D.T." = 9 Hang power clean + 6 Shoulder to OH @ 70/48kg
Accessory:
Accumulate 5' in a D-ball/sandbag bear hug hold @ 45/30kg
5x
15-15 slow DB suitcase carry
Warm up:
3' bike
3x
10-10 Lat stretch on rig
12 Side to side kip swing
10-10 Banded pallof press
8 slow OHS @ pvc/empty BB
Strength:
OHS
2x3 @ 70%
Back squat
2x4 @ 60%
Metcon:
For time:
5x
24/18 cal row
20 Thruster @ 45/30kg
16 Bar facing burpee
Accessory:
2-3x
15 Band assisted strict pull up
1' rest
Max rep feet elevated ring row
Warm up:
3' Cardio
2x
10 Glute bridge
5 Inchworm
10 Air sq
10-10 Single leg RDL
30" plank
Metcon:
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%
EMOM 6
1 Squat snatch @ 70%
Riser snatch pull
6x2 @ 80%
Metcon:
Every 2' - 24' (3 sets per station)
1: 40" Max cal bike
2: 40" Max rep RMU
3: 40" Max rep T2B
4: 40" Max rep Double under
Accessory:
3-4x
40 Russian twist (bodyweight)
1'-1' Side plank
3x
40" work - 1'30" rest
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
3x5 @ 60%
2x10 @ 45%
Metcon:
15' to work for...
1200m Run
+
AMRAP in remaining time:
6 Alt DB snatch @ 22.5/15kg
4 Strict HSPU
1 Rope climb
Accessory:
5x
12-12 Single arm banded rear delt fly
3x
20 Banded tricep pushdown
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:
Deadlift
Build to a heavy set of 5
DB bench press
4x8 (31X1 tempo)
Metcon:
Every 4' - 40' (10rounds)
12/9 cal bike
12/9 cal ski
6 shuttle run (7.5-7.5m = 1rep)
5 wall walk
Accessory:
Reverse hyper
3x15-20
Side plank rotations
5x6-6
Warm up:
3' bike
3x
10-10 Lat stretch on rig
12 Side to side kip swing
10-10 Banded pallof press
8 slow OHS @ pvc/empty BB
Skill:
AMRAP 3
Max rep BMU
3x
15-20 Straight arm banded lat pull down
Strength:
OHS
4x3 @ 75-85%
Back squat
1x2 @ 82%
3x4 @ 75%
Metcon:
For time:
20-18-16-14-12-10-8-6-4-2
Wall ball @ 9/6kg
Cal row
Accessory:
Single leg wall sit
2-4x 20"-40" per side
Weighted suitcase RNT splt squat
2-4x 8-8 @ 15-24/12-15kg