A. Warm-up:
15/10 Cal Row
15m Walking Lunge (2×7.5)
30/30s. Side plank
x 3 sets
B. Metcon
6 Rounds for time:
15/10 Cal Row
15m Overhead Walking Lunge w. 10/15kg Plate
3-5 mu/ring/bar/c2b/pull up
Tc: 15’
C. Weighted Box steps @ 60/50cm
3×10/10 reps
*use 1 KB in Front rack pos.
D. Acc.
30m 1-arm Farmer carry – Left
15 KB Side bend – Left
30m 1-arm Farmer carry – Right
15 KB Side bend – Right
x 3 sets
*use moderate KB
Wu: Gymn + shoulder & elbow mob A: Amrap 6′ 30 shoulder taps push up hold (rx:20 shoulder taps hs hold position) 10 alt one leg romanian dl high pull w.bb 10 alt cossack sq 30 jump to plate B: 10 min HSPU/ring mu practice / technic C: Amrap 20′ 2 wall climb 10 thruster…
Warm Up: 5’ amrap: 8/8 Single-leg Glute Bridge 8/8 Walking Lunges 30 Jumping Jack 10 snow angel Shoulder press 5×8 climbing weight Metcon: 8 rds 300 m row 11 double dumbell burpee deadlift Acc: 3-4 rds 10 weight sit up 10 barbell biceps 10 bb triceps
Mobility: Shoulders + Spine Activation: 2 RDS + BB WU – 1 Length Bunny Hops …
A. Gymn.+ 2 rds.: • 40″/40″ side plank • 20/20 m front rack carry @16/20 • 2/2 TGU’s B. Weightlifting ☆ 6x 1 Complex @ 75% of power clean max /no tng/ • 2 P.Cleans + 2 Jerk + 1 P.Clean C.Metcon /1. AMRAP 6′ • 8 OHS @16/24 KB beginner: front sq • 8…
A. Warm-up: 10 Inchworm 10/10 Suitcase Deadlift @ 12-16kg KB 10 Goblet squats @ 12-16kg KB 10 Empty BB muscle clean x 2 sets B. Squat clean + Hang squat clean @ increasing weight x 5-7 sets C. Deadlift 5×3 reps @ 70% of 1RM D: Metcon 5 stoh 60-80/30-50 kg 30 du…
Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B. Every 2’ x 5 sets Front squat x 6-8 reps @ 60-65% of 1RM C: Metcon: CFGO…
