Warm up:
3 sets
15/12 cal ski
20 banded glute bridge
10/10 half kneeling single arm strict press
0:30 hollow hold
Skill / Strength:
8 sets
2 tempo negatives Strict handstand push up 0:05 tempo from top to bottom
5 sets
1 RM 50% SHSPU
3×10 Dumbbell bench press
Metcon:
4 rds
3 rope climb RX leg less
6 sand bag / slam ball clean
30 m sand bag / slam ball bear hug carry
15 m hand satnd walk / 30 m bear walk
Accessory:
4 sets
10 barbell biceps curls
10 dumbbell hummer curls
Warm-Up 3sets 15 Cal Cardio 10/10 Single Arm Strict Press 15 Banded Face Pull 10 Dumbell RomanDL Strength 3×3 Bench Press 70% Rest 1:00 Metcon EMOM 20 1.15/12 Cal Row (0:45) 2.50 Double Under/100 Simple Under (0:45) Accessory 3×12/12 Dumbbell Row Rest 1:00 100 reps Barbell Curl
Warm up: 3 sets 15/12 cal row 10/10 Bodyweight lunge 8 split stance strict press empty bb 16 Starfish Strength Power jerk + Split Jerk Emom 6 ‘ 1 + 1 (65-70%) 3×1 Strict Press 80-90 % Metcon: 18-15-12-9-6-3 Double tap burpee Wall ball 9/6 kg 400 m run Accessory: 3…
Warm-Up EMOM 8 1.0:45 Row 2.10 Good Morning 3.0:45 Row 4.15 Band Pull Apart Strength Squat Clean+ Split Jerk Take 15:00 Singel or Heavy Start 70%…..+5% Front Squat 6×1 or Heavy Every 2:00 set Start 70%…..+5% Metcon Amrap 10 300 m Bike Erg 15 Deadlift 85/60kg 10 Push Up SMR
Warm up: 3 rds 15/12 cal cardio 15 ghd back extension 5 inchworm :30/:30 side plank Strength: 5 sets 2 deadlift 83% 5/5 one leg box jump Every 2 min x 4 :40 box jump step up Metcon: Every 3 min x 5 12 cal cardio 12 alt db snatch 20-30/15-22,5 12…
Warm up: 2 sets 1:00 min row 10/10 resisted hip flexor contraction 10/10 lat stretch on rig 5/5/5 air sq/narrow sq/wide stance sq 12 front rack openeres 5 muscle clean 5 front squat 5 jerks Strength: Deadlift 4×2 @70-80% + 8-6-4-2 @45-55% Metcon: 12 squat clean & jerk 50-75/25-50 kg 36 c2b 48…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under Strength Overhead Squat 1×5 64% 1×4 67% 1×2 72% Squat Snatch EMOM 6 1×2 67% 1×1 70% 1×1 74% 2×5 Snatch Pull 93% 1RM Snatch Metcon Amrap 20 50/40 Cal Row/Ski/Bike 100 DU 50/40 Cal Row/Ski/Bike…
