Warm up:
3′ cardio
2x
5-5 Pec stretch
5 Stand to squat
5 Muscle clean
5 Hang sq clean
3-3 Rope pull up
Strength:
Hang Squat clean + Front sq + Sq clean
3x(1+2+1) @ 40-60%
Every 1’30” for 9′ (6 sets)
1 Power clean + 1 Squat clean @60-70%
Metcon:
AMRAP 5′
1 Rope climb
3 Sandbag clean to shoulder
*rest 5′
AMRAP 5′
1 Heavy Power clean
4 Burpee box jump over
Accessory:
3x
20 GHD sit up
10-10 Side bend
Warm up: 3′ cardio 2x 10 Snatch grip RDL 10 Hang Muscle snatch 5 Snatch balance 30″-1′ OHS bottom hold Strength: Muscle snatch + OHS + Floating snatch 3x(1+2+1)@40-60% Every 1’30” for 9′ (6 sets) 1 Power snatch + 1 Sq snatch @60-70% Metcon: AMRAP 10 20 KB swing @24/15kg 20/15 cal assault bike Accessory:…
Warm up: 3 min cardio 3 sets 8/8 dumbbell one leg rdl 15 hip thrust 10 barbell good morning + shoulder press behind neck 5 hindu push up Strength: 3×2 @2121 Tempo deadlift 73-83% + 8+8+8 @ 50-60 % Metcon: CFGO 20’4 30 box jump 15 clean and jerk 40/30 kg 30…
Warm up: 3x 10/8 cal ski 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Stregth: Strict press 3×5 @ 65% For time: 30 Strict Handstand push up Tc.: 10′ Metcon: 4x AMRAP 4 10 Shuttle run (7.5-7.5m) 2 Rope climb 60/120 D/S under Max rep box…
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 2x(1+1+2) @ 70-75% Clean pull 3×2 @ 102% Back Squat 1×1 @ 85% 1×8 @ (20 RM) 100-110% 1×1 @ 87.5%…
Warm up: 3′ Cardio 2x 16 Front rack openers 5-5 Lunge + twist 5 Muscle clean 5 Strict press 5 OHS 30″ Hollow hold Strength: Hang sq snatch + Sq snatch w/ 2″ pause in receiving position 4x(1+1) @ 60-70% Matcon: 3x 50 Double under 10 OHS @50/35kg 50 Double under 20 Power clean @50/35kg 50 Double under…
Wu: 3:00 cardio 2 sets 10/10 pec strech on rig 10 banded press 10/10 lat strech on rig 10 alt lunge w/lateral flexion Strength: 5×3 strict press @75-85% Metcon: 2 sets: Amrap 3′ 8 dumbbell snatch 22,5/15kg 4 burpee box jump overs rest 1:00 Amrap 3′ 8 db havng clean and jerk 8…
