2026.03.24 – Kedd

Warm up: 3′ Cardio 2x 5 Inchworm  10 Air sq 10 Push up 30″ plank 5 Strict pull up Metcon: 4x 200m Run/250m cardio 21 GHD sit up 14 Pull up 7 Deadlift @ 100/60 kg 14m Handstand walk 21 T2B *rest 2′

Warm up: 3′ Cardio 2x 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 2×5 @ 70-80% 2×3 @ 75-85% Front squat 2×15 @ 55-65% Metcon: For time: Buy-in: 150/300 D/S under 4x 20 GHD sit up…

Warm up: 3′ Bike 2x 5 Snatch DL 5 Snatch pull 5 Dip snatch 5 Snatch balance 5 Back squat 5 Sots press Strength: High hang squat snatch + Squat snatch + OHS Work up to a heavy 1+1+1 complex for the day Back squat 1×1 @ 85% 1×10 @ (20 RM) 100-110% 1×3 @ 80% 1×10 @…

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 10 Snatch grip RDL 10 Hang Muscle Snatch 5 Snatch Balance 30″-1′ OHS Bottom hold Strength: -Squat Snatch w/ Pause in Receiving Position + Sots press 3x(1+5)@ weight of choice *Rest 1′ btw sets -Squat snatch 4×1 @70% *rest 1′ 2×1 @ 80% *rest 1’30” Metcon: for time 3x 15 Shoulder…

Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 GHD back extension 10-10 Side lunge 10 Jumping air squat 20″-20″ pallof hold 1-2x 10 Clean deadlift 10 Hang muscle clean 10 Behind the neck strict press in jerk stance 10 Front squat Strength: 3x 1 Power clean + 2 Low hanf squat…