Warm up:
3x
15/12 cal cardio
5 straight leg box jump
10/10 seated single arm dumbbel strict press
30 sec hollow hold
Strength:
EMOM 6:
2 Push Jerk 68%
4×3 Strict Press 72%
Metcon:
4 rds
12 alt dumbbel clean & jerk /heavy
12 alt oh lunges
4 wall climb
4 bar mu / 4 burpee pull up / 4 burpee jump pull
Accessory:
5x
10/10 one arm overhead dumbbel triceps extension
30 sec superman hold
Warm up: 3 sets 15/12 cal cardio 20 banded glute bridge 10/10 half kneeling single arm strict press 0:30 Front plank shoulder taps Strength: Build to a 5 RM @RPE 9+ then 2×10 55-65% Dumbbell incline press: 4×8 @RPE 8-9 Metcon: 3 rds 25 Am swing 24/16k 15 Burpee over parallette 2 min…
Warm up: 3 sets 15/12 cal row 10/10 half knee soulder pree 10 goblet sq 5 half burpee Skill / Practice / Strength: 8-10 min Ring mu, bar mu, du, hswlk, practice 5 rds 6 shoulder press with barbell Metcon: Every 3 min x 5 5 Power clean 60/40 kg 5 Thruster 60/40 kg…
Warm up: 3 sets 15/12 cal row 8 overhead squat empty barbell 8 hang muscle snatch empty bb :30/:30 side plank Strength: 3×2 @70% Emom 5′ 1 rep @75% 3 position snatch deadlift 3×3 :02 pause +10 kg Metcon: 21-15-9 Hspu / pike push up ghd sit up / weighted sit up…
Warm up: 3 min cardio + 3sets 20 plate hop 8/8 single leg dumbbell rdl 10 goblet squat Strength: 4 sets Max rep Strict handstand push up / pike push up 0:30 rest 10 touch and go power snatch 47.5% Metcon: Emom 32-40: 1: 14/11 assault bike 2: 15 m handstand walk / 30…
Warm up: 3 sets 15/12 cal row 15 medball jumping sq 5/5 windmill 45 sec push up hold Back Squat: 10x 57% 8x 62% 8x 67 % 8x 71% Front squat: 5x 60% 5x 65% 2x5x 70% Metcon: 4rds 60 du / 120 su 15 deadlift 100 kg / 70 kg 15 m handstand walk…
Warm-up 5:00 Bike/Row/Ski/Run (Easy) Skill A 3 Sets 0:30 Ring Support Hold 0:30 Ring Dip Bottom Hold Rest 1:00 Between Set B Strict Hanging Knee to Elbow 3×10 Rest 1:00 Between Sets C Kipping Knee to Elbow 3×10 Rest 1:00 Between Sets D 3 Sets of 1:30 Work……..
