Warm up:
3' bike
2-3x
20 Plate hop
5 Streight leg box jump
30" Mountain climber
+
EMOM 5 Building from empty BB
1 Power snatch + 2 Power clean & jerk
Strength:
EMOM 5
1 Power snatch @ 60%
EMOM 5
1 Power clean & jerk @ 60 %
Metcon:
EMOM 28
1: 200/180m row
2: 12-20 Alt. pistol
3: 6 Hang power clean @ 60%
4: rest
Accessory:
3x
10 D-ball/ sandbag clean
-into-
30m D-ball/sandbag bear hug carry
Banded pull apart
accumulate 100reps for quality
Warm up:
3' Cardio
2x
4-4 Side lunge w/ floor touch
4-4 Rotating lunge w/ floor touch
4-4 Forward lunge w/ floor touch
12 Banded face pull
8 Front squat
Strength:
EMOM 10
3 Front squat @ 60%
Metcon:
AMRAP 16
40/32 cal bike
24 Box jump over w/ step down
16 Single arm DEvil's press @ 1x22.5/15kg
8 Wall walk
Accessory:
Accumulate 60 V up for quality
3x
1' - 1' Side plank
Warm up:
2x
12/10 cal cardio
5 Inchworm
10 GHD back extension
8-10 Handstand scap push up
5 Slow strict pull up
30" Plank
Metcon:
For time:
5 Rope climbs
30m Bear hug sandbag carry @ 70/50kg
2 Wall walk
4 Rope climbs
30m Bear hug sandbag carry
3 Wall walk
3 Rope climbs
30m Bear hug sandbag carry
6 Wall walk
2 Rope climbs
30m Bear hug sandbag carry
8 Wall walk
1 Rope climbs
30m Bear hug sandbag carry
10 Wall walk
Tc.: 25'
Warm up:
3' row
2x
15 Banded external rotation
15 Band pull apart
20 walking lunge + twist
2x
10-10 Front rack opener
5 Front squat
4 Floating squat clean
3 Tall jerk
Strength:
Squat clean + High hang squat clean + Split jerk + Split jerk
2x(1+1+1+1) @ 65-70%
Jerk dip
4x3 @ 90%
Metcon:
For time:
21 - 15 - 9
T2B
Deadlift @ 80/50kg
*rest 2'
9 - 15 - 21
Pull up
Power Clean & Jerk @ 60/45kg
Tc.: 20'
Accessory:
EMOM 10
4-8 Strict pull up
Single arm DB bent over row
4x8-8
Banded biceps curl
Accumulate 100 reps for quality
Warm up:
3x
10/8 cal ski
10-10 Pec stretch on rig
6-6 Single arm KB bottoms up press
6-10 Handstand scap push up
Strength:
For time:
30 Strict HSPU
Tc.: 10'
2x
Max rep Strict press @65%
Max rep Strict press @ 55%
Max rep Strict press @ 45%
Metcon:
5x
80/160 D/S under
8 dDB bench press @ 2x22.5/15kg
2 Rope climb
*rest 2' btw sets
Accessory:
Rear delt fly
4x(8-12)
Banded triceps pushdown
Accumulate 100 reps for quality
Warm up:
3' bike
2-3x
20 Plate hop
5 Streight leg box jump
30" Mountain climber
+
EMOM 5 Building from empty BB
1 Clean pull to hold + 1 High hang power clean + 1Floating power clean + 1 Split jerk
Strength:
Warm up:
3' Cardio
2x
4-4 Side lunge w/ floor touch
4-4 Rotating lunge w/ floor touch
4-4 Forward lunge w/ floor touch
12 Banded face pull
8 Front squat
Strength:
Front squat
2x5 @ 70-80%
2x3 @ 75-85%
OHS
2x15 @ 55-65%
Metcon:
AMRAP 20
500/400m Row
5-6 RMU/BMU/Burpee pull up
10 Deadlift @ 85/55kg
Accessory:
Dual KB front rack carry
10x15m
Landmine twist
4x6-6
Warm up:
2x
12/10 cal cardio
5 Inchworm
10 GHD back extension
10 Air squat
2 Wall walk
5 Slow strict pull up
30" Plank
Metcon:
4x
30 GHD sit up / V-up
24 Pull up
18 Alt pistol
12 Power snatch @ 40/30kg
6 BMU/Burpee pull up
*rest 3' btw sets
Warm up:
3' row
2x
15 Banded external rotation
15 Band pull apart
20 walking lunge + twist
2x
10-10 Front rack opener
5 Front squat
4 Floating squat clean
3 Tall jerk
Strength:
Squat clean + Split jerk + Squat clean + Front squat + Split jerk
Work up to a heavy 1+1+1+1+1 complex for the day
Clean pull
3x2 @ 100%
Metcon:
AMRAP 12
3x
6 Wall ball
6 T2B
3x
9 Wall ball
9 T2B
3x
12 Wall ball
12 T2B
3x
15 Wall ball
15 T2B
3x
......etc.
Accessory:
4x
AMRAP 1'
Max rep C2B
5x
3-6/side Single Arm Rope row
Band pull aőart
2x20-30
Warm up:
3x
10/8 cal ski
10-10 Pec stretch on rig
6-6 Single arm KB bottoms up press
6-10 Handstand scap push up
Strength:
3x
Max rep Strict press @ 70%
Max rep Strict press @ 60%
Max rep Strict press @ 50%
Metcon:
5x AMRAP 2'
18/15 cal row
6 Power clean & jerk @ 60/45kg
in remaining time MAX rep Lateral burpee over bar
*rest 2' btw sets
Accessory:
Deficit Strict HSPU
10x
1-3 reps 5" descent
3x
15 OH DB triceps extension
Max rep Bench dip
3x
10-15 Plate lateral raise