Warm up:
3 sets
0:45 cardio
30 jumping jack
16 alt v ups
10 wall squat
Emom 35′
1 min: 7 Back squat 60 kg
2 min: 15 hrpu
3 min: 8 Sand bag on
4 min: 15/12 cal cardio
5 min: rest
Accessory:
3 sets
20 ghd sit up
20 barbell good morning
Warm up: 3′ cardio 3x 8-8 Front rack openers 6-6 Side lunge 6-6 Rotating lunge 6-6 Forward lunge 3 Hard med ball slam@9/6kg Strength: Front sq 3×8 @65% Metcon: EMOM 28 1: 15/12 cal row 2: 15 T2B 3: 15/12 row 4: rest Accessory: 6x 30″ Jumping box step up 4x(15-15) Single leg glute bridge…
Warm up: 3′ cardio 2x 5-5 Rotating lunge 5-5 Anterior hip pulse on box 5-5 Posterior hip stretch on box 10 Front rack openers 5 Muscle clean 5 Strict press 15″ Handstand hold against wall Strength: Every 2′ for 10′ 5-8 Strict press @ 70-80% EMOM 12 1: 30 Bicycle kick crunch 2: 30″…
Warm up: 3′ Cardio 2x 2 wall walk + 10″ hold 5 Muscle clean 5 Clean pull 5 Power clean 5 Strict press Strength: Power clean + Front sq + Sq clean + Split jerk 5x (1+2+1+1) Sq clean + Split jerk 3x (1+1) Metcon: AMRAP 10 10m Left DB OH lunge @22.5/15kg 15 T2B…
Warm up: 3x 1’30” Bike 20 Fast plate hop 10 GHD back extension 20 Alt lunge + twist Strength: Back sq 6×6 @ 80% Skill: EMOM 12 1. 2-6 RMU/ BMU/ Burpee pull up 2. 60 Double under 3. Rest 4. 60 Double under 5. 2-6 RMU/ BMU/ Burpee pull up 6. Rest Bonus: 15-12-9-6-3 Strict HSPU Tc.:…
Warm up: 2′ Cardio 2x 10-10 Single leg glute bridge 10 Good morning 10 Back squat 10-10 Banded monster walk 30″ Plank Strength: Deadlift 3×8 @ 70-80% Bulgarian squat 3×8-8 Metcon: 3x 25 Pull up 20 cal 15m Handstand walk / 5 Wall walk 10 Burpee over parallette 5 BMU
Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 10 Air sq 30″ hollow hold Metcon: AMRAP 12′ 16 Pull up 8 Burpee over DB 4 Single arm Thruster @22.5/15kg *Rest 5′ For time: 5x 30 GHD sit up 2x10m HS walk 5 BMU / burpee pull up
