Warm up:
3′ Bike
3x
8-8 Front rack oponers
6-6 Side lunge
6-6 Rotating lunge
6-6 Forward lunge
3 Hard med ball slam @9/6kg
Strength:
Front sq
5×2 @ 85-90%
Metcon:
EMOM 24
1.: 15/12 cal row // 6 Shuttle run
2.: 10-15 T2B // 1-2 Rope climb
3.: 8 dDB box step over // 7.5-15m dDB OH walking lunge @2×22.5/15kg
4.: rest
„//” – alternating each round
Accessory:
Every 2′ for 8′
1.: 40″ Jumping lunge
2.: 40″ Skater jump
3x
15-20 Banded good morning
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: 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…
Warm up: 3x 1’30” bike 20 Fast plate hop 10 GHD back extension 20 Walking lunge + twist Strength: Back squat 3×10 @ 50% Skill: 3x 10 D-ball/Sandbag bear hug squat Max rep RMU/BMU 15m D-ball/Sandbag bear hug carry Cardio: Every 5′ for 30′ (6 sets) 400/3500m Row 400/350m Ski
Warm up: 3′ Bike 2-3x 20 Plate hop 5 Straight leg box jump 30″ Mountain climber EMOM 5 1 Clean pull to hold + 1 High hang power clean + 1 Floating power clean + 1 Split jerk Strength: Power clean + Power jerk + Power clean + Split jerk w/ 2″ pause in receiving…
Warm up: 3′ Bike 2x 5 Snatch pull 5 Dip Snatch 5 Snatch balance 5 Sots press 10 Back squat Strength: High hang snatch + Squat snatch + OHS w/ 3″ Descent 2x(1+1+2)@ 70-75% 2x(1+1+1)@ 75-80% Back squat 1×1@ 85% 1×10 (20RM)@ 90-100% 1×1@ 85% 1×10 (20RM)@ 80-90% 1×1@ 85% 1×20 (20RM)@ 70-80% Metcon: AMRAP…
Warm up: 3′ bike 2x 5 Snatch pull 5 Dip snatch 5 Snatch balance 5 Back squat 5 Sots press Strength: High hang squat snatch + Squat snatch + OHS w/ 3″ descent 3x(1+1+1) @ 70% Back squat 3×5 @ 60% Metcon: 20-15-10-5 Power snatch @ 50/35kg Box jump Accessory: 3-4x 20″-40″ GHD ab hold…
