Warm up:
3′ Assault bike
2x
15-15 Front rack openers
5 Hang SQ clean
5 Split jerk
5 Thruster w/ 2″ pause at top
Strength:
Clean pull + Power Clean + High Hang SQ Clean + Power jerk
3x (1+1+1+1) @ 40-60%
SQ clean + High hang sq clean + Split jerk
2x (1+1+1) @70-80%
SQ clean + Split jerk
2x (1+1) @75-85%
Metcon:
„Isabel”
For time:
30 Power Snatch @60/45kg
Accessory:
5x
10 DB box step over
3x
8-8 Posted S.L. KB DL
4x
2-2 Turkish get up
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′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: For time: 5x 400m Run 20m HSW 10 BMU
Warm up: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Squat clean + High hang squat clean + Split jerk 3x(1+1+2) @ 70-75% Clean pull 3×1 @ 105% Back Squat Build to a 20RM Metcon: For time: 4x 10 power C&J @50/35kg…
Warm up: 3′ Cardio 2x 10 Glute bridge 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank Metcon: EMOM 40 1: 15/12 cal row 2: 15 USA swing @ 32/16kg 3: 5 Wall walk 4: Rest 5: 50/100 D/S under 6: 16 alt C&J @ 22.5/15kg 7: Max Abmat sit up 8: rest
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′ Ski 2x 10-10 Pec stretch on rig 10 Banded Z press 10-10 Lat stretch on rig 10 Alt lunge w/ lat flexion Strength: 5x 8 Strict press @ 65% Metcon: Every 2′ for 24′ 1: 40″ Max GHD sit up 2: 40″ Max dDB Thruster @2×15/12kg 3: 40″ Max Rope climb 4: 40″…
