Warm up:
3 rds
15/12 cal cardio
5 inchworm
10 wall squat
6/6 one arm ring row
Strength:
4 sets
12 barbell bench row
12 chin up
Metcon:
4 rds
500 m run / 600 m row
5 wall climb
25 wall ball
15 t2b
75 du / 150 su
Accessory:
3 sets
30 ghd back extension
60 s sand bag hold
Warm up: 3 rds 15/12 cal cardio 5 inchworm 10 wall squat 6/6 one arm ring row Strength: E2x5 20 Heavy renagade row Metcon: 4 rds 1000 m run 20 strict press 40/25 kg 8 sand bag / d-ball clean 10 sand bag / d-ball squat 10 pull up 10 strict hspu /…
Warm-Up 3sets 1:00 Cal Cardio 12 Alt. DB Clean and Jerk 14 Glute Bridge 16 Alt. Lunge Strength Emom 5 1 Power Snatch 65% Emom 5 1 Power Clean 65% Every 0:30×7:00 (14 Sets) 1 Deadlift 70% Metcon EMOM 20 1.14/11 Cal Ski/Row 2.7,5/7,5m Snadbag Walking Lunge 45/30kg 3.Max Cal Row/Ski…
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 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 10/10 side lunge 5 inchworm :30 hollow rock Strength: Front Squat 2×5 @57% 2×5 @61% 2×5 @65% Back Squat 2×5 @57% 2×5 @61% 2×5 @65% Metcon: Amrap 4′ 400 m run / 500m row 90 du / 180 su 30 dumbbell snatch 22.5 / 15…
Warm up: 3 rds 15/12 cal row 10 goblet sq 15 banded face pull :30/:30 pallof press Strength: Squat clean + split jerk + squat clean + split jerk 2 x (1+1+1+1) @83% 3 x (1+1) @85-90% Emom 8’ 1-4 rds: 2 reps @73% 5-8 rds: 1 reps @76% Metcon: For time:…
