Warm up:
2 min cardio
Amrap 5′
8/8 one leg hip thrust
8/8 one leg romanian deadlift
15 barbell good morning
Strength:
Every 2 min x5 = 10 min
3 deadlift @2121 tempo 70-80%
+
10-10 @50-60%
Metcon:
CFGO 20’2
Amrap 20′
4 dumbbell thruster 2×22,5 / 2×15 kg
6 ttb
24 double under / 48 simple
Accessory:
Streching
Warm up: 3′ cardio 2x 5 walk out + shoulder tap 10 Air sq 15 Crunch 20 Banded good morning Strength: 5x 30″ on – 30″ off – V-up – dDB Biceps curl – DB Triceps extension – GHD back extension – dDB Bent over row – dDB Bench press – REST
Warm up: 3′ Cardio 2x 10 Glute bridge 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank Metcon: 7x 20 GHD sit up 10 DB bench press 10 Alt. pistol squat 20 pull up *rest 1’30” btw sets
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 Strength: OHS 2×3 @ 70% Back squat 2×4 @ 60% Metcon: For time: 5x 24/18 cal row 20 Thruster @ 45/30kg 16 Bar facing burpee Accessory: 2-3x 15 Band assisted…
Warm up: 3′ row 2x 15 Banded external rotation 15 Band pull apart 20 walking lunge + twist 2x 10-10 Front rack opener 5 Front squat 4 Floating squat clean 3 Tall jerk Strength: Squat clean + Split jerk + Squat clean + Front squat + Split jerk Work up to a heavy 1+1+1+1+1 complex…
Warm up: 1’30” ski 1’30” row 3x 10 Banded good morning 4-4 Turkish get up 3-3 KB windmills 5-8 Burpee broad jump Strength: 6x 4 Bench press @ 65% 6x 4 Deadlift @ 65% Metcon: EMOM 25 1: 13/10 cal row 2: 13/10 cal row 3: 3-7 Devil’s press @ 2×22.5/15kg 4: 15/12 cal bike…
Warm up: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Clean pull + Low hang squat clean + Push press + Split jerk 2-3x(1+1+1+1) @ 40-60% Squat clean + Split jerk+ Squat clean + Split jerk 3x(1+1+1+1) @ 75% Front Squat 1×3 @ 80%…
