Warm up:
3x
15/12 cal ski
10-10 Pec stretch on rig
5-10 Push up w/ slow eccentric
10 Banded Glute bridge
Strength:
Bench press
Build to a heavy set of 10
-then-
2×5 Same weight
Metcon:
„Strict JT”
For time:
21-15-9
Strict HSPU
Strict ring dip
Push up
*rest 5′
„JT”
For time:
21-15-9
Kipping HSPU
Kipping ring dip
Push up
Accessory:
4x
15-15 Side plank hip touch
20″-30″ Hollow rock
45″-1′ Plank on rings
Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 Deadlift 10 Hang muscle clean 10 Strict press 10 Front squat Strength: 3x 1 Power clean + 2 Low hang squat clean + 1 Split jerk @ 40-50% 4x 1 Squat clean + 1 Split jerk @…
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Snatch deadlift + Snatch pull + Power snatch + Snatch balance 2-3x(1+1+1+1) @ 40-60% Squat snatch 4×2 @ 75% Riser snatch pull 3×5 @ 88% Metcon: AMRAP 7 3-6-9-12-…. Thruster @ 45/30kg GHD sit…
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 3x(1+1+2) @ 70-75% Clean pull 3×1 @ 105% Back Squat Build to a 20RM Metcon: For time: 4x 10 power C&J @50/35kg…
Warm up: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Clean pull + Low hang squat clean + Push press + Split jerk 2-3x(1+1+1+1) @ 40-60% Squat clean + Split jerk+ Squat clean + Split jerk 2x(1+1+1+1) @ 78% Squat clean + Split…
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 Banded face pull 8 Front squat Strength: Front squat 2×5 @ 70-80% 2×3 @ 75-85% OHS 2×15 @ 55-65% Metcon: AMRAP 20 500/400m Row 5-6 RMU/BMU/Burpee pull up 10 Deadlift @ 85/55kg Accessory:…
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) 3×6 OHS 3×2 @ 80% 3×2 @ 80-85% Deadlift 2×3 @ 85% EMOM 8 2 Speed deadlift…
