Warm up:
3′ Cardio
3x
30″ Banded shoulder str.
10 Banded pendlay row
10 Front sq
10 Z-press
Strength:
EMOM 6′
3 Push press + 3 Push jerk
Every 2′ for 10′
Sq clean + Hang sq clean + Front sq
1+1+1 @ 60-70%
Metcon:
4x
500m Row
10 C&J
*rest 1’30” btw sets
Acc.:
30″ on 30″ off
8 alt. sets
-BB biceps
-V-up
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′ bike 2x 10-10 Pec stretch 8-8 S.A. ring row 10 Sots press w/ PVC/empty BB 5 Inchworm Strength: 4x 4 Bench press @80-85% Metcon: For time: 4x 25/20 cal assault Bike 20 GHD sit up 12 Box jump over Accessory: 3x Max Unbroken weighted strict pull up 20″ rest Max Unbroken strict…
Warm up: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: Strict press 6×3 @ 82.5-87.5% EMOM 10 3-5 Strict Handstand push up //box pike handstand push up Metcon: For time: 10x 7.5m Handstand walk 10 Box jump over w/ step down 8 DB hang clean&jerk…
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: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: Strict press 4×8 @ 65-75% Strict Handstand push up //box pike handstand push up 5×5 Metcon: 5x 18/13 cal ski 3 Wall walk 2 Rope climb 2 Wall walk 1 Rope climb *rest 1′ btw sets…
Warm up: 3 rds 100 simple under 10 snow angel 10 scapula pull up 10 air squat Strength: 5×8 shoulder press +10% Metcon: 3 rds 30 russian kb swing 30 goblet squat 30 abmat sit up 100 du/200 su Accessory: 3 sets 20 alt hummer biceps curls 20 triceps kicks
