Warm up:
3 sets
50 jumping jack
6 strict t2b
8 alt scorpio
8 dumbell goblet squat
Strength:
4×10 barbell shoulder press behind neck climbing weight
Metcon:
4 rds
10 sand bag clean and over shoulder 45-70/25-45 kg
30 m sand bag bear hug carry
10 double kettlebell thruster 24/16 kg
Accessory:
4 sets
10-15 ring dip
10-15 tempo ring row 2121
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: 3′ cardio 2x 10 Snatch grip RDL 10 Hang Muscle snatch 5 Snatch balance 30″-1′ OHS bottom hold Strength: Muscle snatch + OHS + Floating snatch 3x(1+2+1)@40-60% Every 1’30” for 9′ (6 sets) 1 Power snatch + 1 Sq snatch @60-70% Metcon: AMRAP 10 20 KB swing @24/15kg 20/15 cal assault bike Accessory:…
Warm up: 3 min cardio Amrap 5′ 5 mu clean 10/10 front rack opener 5 front squat 5 strict press 5 push press 5 power jerk Strength: Every 4×3=12 min 3 clean and jerk @70-75% 9 touch and go clean and jerk 60/45 kg Metcon: Tc 15′ 6 rds 2 rope climb 12 kettlebell…
Warm up: 3 min cardio + 2 sets: 10/10 posterior hip strech 10/10 forward lunge w / Floor Touch 10/10 Front Rack openers 10/10 Side plank hip touch Strength: Emom 12: 1-4 min: Low hang power clean + front squat + squat clean + split jerk @60% 5-8 min: High Hang power clean +…
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Snatch deadlift + Snatch pull + Power snatch + Snatch balance 2-3x(1+1+1+1) @ 40-60% Squat snatch 4×2 @ 75% Riser snatch pull 3×5 @ 88% Metcon: AMRAP 7 3-6-9-12-…. Thruster @ 45/30kg GHD sit…
Warm up: 3 sets 1:00 cardio 10/10 lateral lunge 15 med ball squat :30 Front plank on hands Strength: Back Squat: 6×3 @80% Skill: 2 sets: 4-8 ring/bar mu (8-15 chest to bar) 12 burpee box jump over rest 1′ 12 burpee box jump 4-8 ring/bar mu (8-15 chest to bar) Metcon:…
