Warm up:
3' Cardio
2x
10 Glute bridge
5 Inchworm
10 Air sq
10-10 Single leg RDL
30" plank
Metcon:
7x
20 GHD sit up
10 DB bench press
10 Alt. pistol squat
20 pull up
*rest 1'30" btw sets
Warm up:
3' Cardio
2x
10 Glute bridge
5 Inchworm
10 Air sq
10-10 Single leg RDL
30" plank
Metcon:
7x
20 GHD sit up
10 DB bench press
10 Alt. pistol squat
20 pull up
*rest 1'30" btw sets
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 @ 78%
Riser snatch pull
3x4 @ 90%
Metcon:
5x
AMRAP 3
16/32 D/S under
8 DB alt hang snatch @ 15/12kg
4 Lateral Burpee over the DB
*rest 1' btw sets
Accessory:
Banded deadbug
3x40"
Dual KB front rack carry
4x60m
Warm up:
3x
1' Bike
5-5 Half kneeling 3-way hip rocks
15m Double kettlebell overhead carry
30" Front plank shoulder tap
Strength:
For time:
30 Strict Handstand push up //box pike handstand push up
Tc.: 10'
Strict press
1x5 @ 57.5%
1x5 @ 67.5%
1 x Max reps @ 77.5%
Metcon:
For time:
30 GHD sit up
200m run
30 Chest to bar
200m run
30 Ring dip
*rest 1'
25 GHD sit up
200m run
25 Chest to bar
200m run
25 Ring dip
*rest 1'
20 GHD sit up
200m run
20 Chest to bar
200m run
20 Ring dip
Accessory:
DB rear delt fly
4x8
Skull crusher
3x10
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
2x(1+1+1+1) @ 78%
Squat clean + Split jerk
2x(1+1) @ 83%
Front Squat
Build to a 1RM
Metcon:
For time:
3x
5 Wall walk
10 Hang Power clean & jerk @ 50/35kg
15m Handstand walk
Accessory:
3x
8-8 Front foot elevated split squat
3x
8 D-ball/sandbag bear good morning
6-10 Glute ham raise
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:
Bench press
- Build to heavy set of 5
4x
6-10 Romanian Deadlift @ 50%
tempo 31x1
Metcon:
Every 4' - 40' (10rounds)
60m Farmer's carry @2x24/15kg
15 T2B
300/250m row
Accessory:
6x
15-15m Single arm DB OH walk
3x
Max unbroken sorenson hold
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:
3x
10 Med ball beat swing
10 Beat swing (bodyweight)
3x
1' BMU singles // Jumping BMU in sets of 1-3
Strength:
OHS
3x3 @ 75-85%
Back squat
1x3 @ 80%
3x5 @ 72%
Metcon:
For time:
buy-in: 40/30 cal bike
4-3-2-1
Rope climb
Squat snatch @ 65-75%
buy-out: 20/15 cal bike
Accessory:
2-4x 10 DB box step over
*rest 2' btw sets
2-4x 5-5 Tempo lateral box step up
*rest 1' btw sets
Warm up:
3' Cardio
2x
10 Glute bridge
5 Inchworm
10 Air sq
10-10 Single leg RDL
30" handstand hold
Metcon:
AMRAP 24
12 Deadlift @ 100/70kg
9 HSPU
15 Box jump over
200m Run
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 @ 88%
Metcon:
AMRAP 7
3-6-9-12-....
Thruster @ 45/30kg
GHD sit up
*Complete 30 D. under after every set of GHD sit up
REST 4'
AMRAP 7
3-6-9-12-....
Thruster @ 45/30kg
GHD sit up
*Complete 30 D. under after every set of GHD sit up
Accessory:
3x
40"-1' Front plank matrix
3x
D-ball/Sandbag bear hug carry
15m @ heavy
30m @ lighter bag
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
6x3 @ 82.5-87.5%
EMOM 10
3-5 Strict Handstand push up //box pike handstand push up
Metcon:
For time:
10x
7.5m Handstand walk
10 Box jump over w/ step down
8 DB hang clean&jerk @22.5/15kg
Accessory:
Plate lateral raise
4x12
Banded tricep push down
3x20
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
2x(1+1+1+1) @ 75%
Squat clean + Split jerk
2x(1+1) @ 80%
Front Squat
1x2 @ 87%
3x1 @ 90%
Metcon:
AMRAP 10'
1 Cluster @ 50/35kg
2 Wall walk
3 BMU
4 Burpee over the bar
Accessory:
3x
8-8 Farmer's hold bulgarian split squat
3x
12 D-ball/Sandbag bear hug lunge
24 Russian KB swing