Warm up:
3 min cardio
2 sets:
15/15 hip openers
6/6 rotating lunge w/ floor touch
:30 Hollow rocks
Strength:
4 sets:
15 m Single arm overhead walking lunges
10-15 kipping hspu
8/8 hang dumbbell snatch
rest: 2:00
Metcon:
Emom 32:
1: 10 / 8cal ski
2: 15 wall ball
3: 15/12 cal bikerg
4: 3-5 D-ball / sand bag clean
Accessory:
3 sets
1:00 sorenson hold
15 seated dumbbell curls
15 dumbbell rolling tricep extension
Warm up: 3 sets 15/12 cal row 10/10 bodyweight bulgarian split squat 20 band pull apart 50 single under Strength: Front Squat 1×8 @70% 1×8 @67% 1×6 @76% 1×6 @81% Back Squat 1×5 @70% 1×5 @75% 2×5 @80% Metcon: Amrap 6′ 100 du 600/500m row rest 3:00 Amrap 6′ 20…
Wu: 3 set 12 alt box side step 24 hamstring curls w. band 24 tou touch 12 cal row Strenght: shoulder press & deadlift (medium weight) 2×12 2×10 2×8 Metcon: 3 rds 20 thruster 30/20 kg 15 pull up 10 lateral burpee 3-4 set 12 bb biceps curl 12 skull chrusher 12…
Warm up: 3 sets 15/12 cal cardio 10/10 single leg glute bridge 10 sots press @barbell 10 straight leg sit up Strength: Push press Build to 5 RM then 2×10 @ 55-60% 4×8-10 Landmine kneeling press Metcon: 14 min rowing max calories Every 2 min 5 burpee + 5 wall ball Accessory:…
Warm up: 3 sets: 15/12 cal cardio 20 plank jack 30 sec wall sit 10/10 one arm upright row Strength: Squat clean+Split jerk+Squat clean+Front squat+Split jerk 2x(1+2+1+2+1) 75% 2x(1+1+1+1+1) 80% 3 x 15 Back Squat climbing weight Metcon: 3 rds 100 Du /200 su 10 alt devils press 22,5/15 kg 20 pull up…
Warm-Up 3sets 1:00 Cardio 10/10 DB Clean and Jerk (light) 6 inchworm 15 Glute Bridge Strength 5×1 Strict Press 90-95% Rest 1:00 Metcon Open 25.3 For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie…
Warm up: 3 sets 15/12 cal ski 20 banded glute bridge 8 split stance strict press 12/12 pallof press Strength: Split jerk 3 reps 68% 3 reps 76% 3 reps 82% 2×2 reps 87-92% 2 reps 71% Then 5×2 strict press 90% + last week 2 RM Metcon: 30-20-10 Box jump over/step down…
