Warm up:
3 sets
1:00 row
10/10 pec strech on rig
10/10 external rotation
:30 mountain climber
Skill:
Emom 8′
7,5 m + handstand walk
Basic:
4 sets
:40 max rep wall walk
1:20 rest
:20 max rep plank shoulder tap
Metcon:
4 sets:
Amrap 2′ : Max cal row
Amrap 2′ : 12 wall ball 9/6kg + 8 lateral burpee box jump overs 60/50 cm
Amrap 2′ : Max rep shuttle run
2 min rest
Accessory:
4 sets:
15/15 m suitcase carry
:30 Hollow hold
Warm up: 3′ Cardio 3x 12-12 Posterior hip stretch on box 8 Good morning 15m Forward lunge with floor touch Strength: Every 2′ x 12 sets 3 Deadlift @ 72.5-77.5% 3-4x 12 D-ball/sandbag bear hug squat *rest 1′ 8-8 Landmine twist Metcon: For time: 3x 16 Wall ball @ 9/6kg 16 DB snatch @22.5/15kg 8…
Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 snatch Deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip Strict press 10 OHS Strength: 5x 3 Dip snatch + 2 Snatch balance 2x 1 Squat Snatch @ 65-75% 3x 4 Back squat @60-65%…
Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 Snatch deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip strict press 10 OHS 5 Slow snatch 5 Power snatch 5 Squat snatch Strength: 2-3x 1 Snatch deadlift + 1 Snatch pull + 1…
Warm up: 1’30” Row 1’30” Ski 2x 10-10 Lat. stretch on rig 10 Banded face pull 10-10 Single arm ring row 20″-40″ Bar dead hang Skill: Accumulate 12-15 Rope climb for quality EMOM 8 5-10 Band assisted strict chin up @ 20X1 : explosive up, 1″ at the top, 2″ down, no pause at the bottom…
Warm up: 3′ cardio 2x 4-4 Side lunge w/ floor touch 4-4 Rotating lung w/ floor touch 4-4 Forward w/ floor touch 12 PVC pass through 12 Slow OHS w/ PVC Strength: Overhead squat 3×3 @ 70-80% Front squat 2×12 @ 55-65% Metcon: AMRAP 12 16 Alt. DB snatch @22.5/15kg 50/100 D./S. under 4 Wall walk 16…
Warm up: 3′ bike 3x 10-10 Lat stretch on rig 12 Side to side kip swing 10-10 Banded pallof press 8 slow OHS @ pvc/empty BB Skill: AMRAP 3 Max rep BMU 3x 15-20 Straight arm banded lat pull down Strength: OHS 4×3 @ 75-85% Back squat 1×2 @ 82% 3×4 @ 75% Metcon: For time: 20-18-16-14-12-10-8-6-4-2…
