Warm up:
3 min cardio
2 sets
10/10 posterior hip strech
10/10 forward lunge
10/10 front rack openers
10/10 side plank hip touch
Strength:
Emom 10′
Squat clean & jerk
1+1 @75-85%
Back squat: Build to 1 RM
Metcon:
3 sets
50 du / 100 su
10 hspu
20 single dumbbell box step 22,5/15kg
10 hspu
50 du/100 su
Accessory:
Emom 6′
3-5 ring row to muscle up transition
4sets:
2-5 jumping ring mu
15 ring kip swing
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + OHS 3x(1+1+1+1) @ 80-85% Halting snatch deadlift 5x(1.1.1) @ 90% Metcon: 3x AMRAP 8 30/60 D/S under 15 Wall ball 12/9…
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: 3x 10 Med ball beat swing 10 Beat swing (bodyweight) 6x 30″ BMU singles // Jumping BMU Strength: OHS 4×4 @ 70-80% Back squat 4×5 @ 75% Metcon:…
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: Squat snatch 2×2 @ 75-80% 2×1 @ 82-87% Riser Snatch…
Warm up: 2 min bike 3 rds 5 burpee no push up 10 light dumbbell front raises 5 light strict press Strength: 5×8 Strict press Metcon: Amrap 10 min 10 cal cardio 10 box jump /step 10 ttb / k2e / k2c Accessory: Amrap 5′ 16 dumbbells Alt biceps 16 dumbbells alt triceps…
Warm up: 3x 1′ Bike 10-10 Half kneeling single arm strict press 5 Inchworm 20 Banded face pull 10″-20″ Ring support hold Skill: Part 1: 21 Strict HSPU 21 Strict Ring dip 21 Push up 15 Strict HSPU 15 Strict ring dip 15 Push up 9 Strict HSPU 9 Strict ring dip 9 Push up…
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 Good morning @ empty barbell 10-10 Cossack squat 10-10 Single arm DB OH squat 10-10 Side plank rotations Strength: OHS 2×2 @ 85-90% 2×1 @ 90% Deadlift 1×1 @ 80-85% 1×1 @ 85-90% 1×1 @ 90-95% EMOM 8 1 Speed deadlift @ 75% Metcon:…
