Warm-Up
3 Sets
1:00 Cardio
15 Band pull apart
20 Line Hops
10 Cossack Squat (5/5)
Skill
5-10-15-20-25-30-35-40-45-50-……….15-10-5
Unbroken Double Unders
Rest: 0:30
For Time
80 Chest to Bar
Tip: (5-10 sets)
Metcon
For Time
1000 m Row
60 T2B
40 Alt. Pistol
20 Cluster 60/45 kg
Scald:
1000 m Row
60 V-up
40 Air Squat
20 Cluster 45-50/30-35kg
Warm-Up 2 sets 1:30 Cardio 8/8 DB Strict Press 12 Ring Row 0:30 Handstand Hold Strength EMOM 6 2 Push Jerk 65% Strict Press 4×5 70% Metcon 2-2-2-3 Min Work/ 1:00 Rest 2 Rope Climb 15/12 Cardio Max Rep HSPU
Warm up: 3 sets 15/12 cal row 10/10 lateral step up 20 Band pull apart :30 banded deadbug Strength: Back squat: 5×1-3 @80% Front squat: 3×10 @50% Metcon: Amrap 4′ 600 / 500 m row 25 burpee box jump over 20 power clean 60 / 40 kg 15 overhead squat 60 / 40 kg…
Warm up: 3 sets 15/12 cal row 10 scapula pull up 10 alt scorpio 10 lunge Strength: Emom 15’ 10 pull up 10 shoulder press 15 weighted sit up Metcon: 3 kor 30 dumbbel snatch 30 oh alt lunges 30 sit up Accessory: 4 sets 20 barbell biceps 20 barbell triceps…
Wu: 3 rds 12 toe touch 6 bb kang sq 12 bb good morning 6/6 one leg bb rdl Strength: Deadlift 5x 8-10 (climbing) Metcon: 3 rds 25 wall ball 75 du 25 hrpu 3-4 set 25 band triceps 15 ring skull chrusher SMR & STRECHING
Warm up 0:00-10:00 1. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. Warm Up Clean – 3-5 reps of each movement. 3. 1…
Warm-Up 3 sets 1:00 Cardio 15 Glute Bridge 10/10 Band Monster Walk 15 Band Pull Apart Strength Back Squat 10 57% 8 67% 6 71% 4 76% Front Squat 1×5 60% 2×5 70% Cardio Row Intervals 6 sets 500 m (5K Tempo) Rest 1:00 Accessory Emom 6 0:10-0:30 L-Sit Hold
