Warm up:
3x
1’30” Bike
20 Fast plate hop
10 GHD back extension
20 Alt lunge + twist
Strength:
Back sq
6×6 @ 80%
Skill:
EMOM 12
1. 2-6 RMU/ BMU/ Burpee pull up
2. 60 Double under
3. Rest
4. 60 Double under
5. 2-6 RMU/ BMU/ Burpee pull up
6. Rest
Bonus:
15-12-9-6-3
Strict HSPU
Tc.: 12′
Warm up: 3x 1’30” Bike 10-10 Lateral lunge 15 Med ball sq 30″ Front plank on hands Strength: Back sq 6×5 @ 80-85% Skill: 3x 2kör 4 Shuttle run (7.5-7.5m) 2-6 RMU / C2B 8 HSPU / 8-12 push up *rest 3′ btw sets Cardio: 3x AMRAP 7′ +5 cal Assault bike +5 cal Ski +5…
Warm up: 3′ cardio AMRAP 5 4-4 Side lunge w/ floor touch 4-4 Rotating lunge w/ floor touch 4-4 Forward lunge w/ floor touch 12 PVC pass through 12 Slow OHS w/ PVC Strength: OHS 3×5 @ 65-75% Front sq 2×10 @50-60% Metcon: For time: 21 Thruster @50/35kg 15 Burpee box jump over 9 RMU/BMU 1200m…
Warm up: 3′ Cardio 2x 16 Front rack openers 8-8 Lunge w/ lateral flexion 8 OHS w/ empty BB 8 Ring kip swing Strength: DB bench press Build to heavy set of 10 *rest 2′ Max reps @ 50-60% of heavy 10 *rest 2′ Max rep push up w/ 2″ pause at top GHD…
Warm up: 3′ SKi + 3x 10 Rotating posterior DB press @ 5/2.5kg 10 Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: 3x 8 DB Z-press Tabata 8x 20″ on / 10″ off 50% of weight used for the 3×8 DB z-press Metcon: EMOM 30 1: 60/120 D/S under 2:…
Warm up: 3′ bike 2-3x 20 Plate hop 5 Streight leg box jump 30″ Mountain climber + EMOM 5 Building from empty BB 1 Snatch pull to hold + 1 High hang power snatch + 1 Low hang power snatch + 1Floating power snatch Strength: Muscle snatch + Power snatch 3x(1+2) @ 30-40% Power…
Warm up: 3 sets: 1:00 10/10 lat strech ring 3/3 single arm rope row :30 Hollow hold Skill: 3 sets: 2 rope climb 20 russian kettlebell swing 32/24 kg 2 rope climb Metcon: 6 sets: :40 cal row :20 rest :40 wall ball :20 rest :40 lateral burpee box jump over Accessory:…
