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 min cardio + 2 sets: 10/10 posterior hip strech 10/10 forward lunge w / Floor Touch 10/10 Front Rack openers 10/10 Side plank hip touch Strength: Emom 12: 1-4 min: Low hang power clean + front squat + squat clean + split jerk @60% 5-8 min: High Hang power clean +…
Warm up: 3′ SKi + 12-10-8 Rotating posterior DB press @ 5/2.5kg Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 1×5 @ 67.5% 1×3 @ 77.5% 1x Max unbroken @ 87.5% 2×10 @ 55% Metcon: EMOM 40 1: 15/12 cal row 2: 7.5-15m HSW //3-5 wall walk 3: 14/11 cal…
Warm up: 3 min cardio 2 sets: 10/10 Posterior hip strech 10 sots press 20 walking lunges overhead lateral felxion Strength: Snatch: Emom 12′ 1-4 min: 1 snatch + 2 ohs 68% 4-8 min: 1 snatch + 1 Overhead squat 73% 8-12 min: 1 snatch 78% Back Squat: 1×3 @72-77% 1×2 @77-82% 1×1…
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 Good morning @ empty barbell 10-10 Cossack squat 10-10 Single arm DB OH squat 10-10 Side plank rotations Strength: Bamboo bar OHS (or banded KB OHS) 3×8 OHS 3×2 @ 80-83% 2×2 @ 85-88% Deadlift 3×2 @ 88% EMOM 8 2 Speed deadlift @…
Warm up: 2x 12/10 cal cardio 5 Inchworm 10 GHD back extension 10 Air squat 2 Wall walk 5 Slow strict pull up 30″ Plank Metcon: 4x 30 GHD sit up / V-up 24 Pull up 18 Alt pistol 12 Power snatch @ 40/30kg 6 BMU/Burpee pull up *rest 3′ btw sets
Warm up: 3′ cardio 2x 10-10 Suitcase deadlift 15 Banded glute bridge Strength: Deadlift 5×2 @ 80-90% Metcon: EMOM 40 1.: 15/12 cal row or bike 2.: 3-5 D-ball/Sandbag clean @ 70/45kg 3.: 12/9 cal ski 4.: 15″-30″ Hanging L sit hold Accessory: Seated box jump 3×5 Depth drop + vertical jump + broad jump…
