Warm up:
3′ cardio
3x
8-8 Front rack openers
6-6 Side lunge
6-6 Rotating lunge
6-6 Forward lunge
3 Hard med ball slam@9/6kg
Strength:
Front sq
3×8 @65%
Metcon:
EMOM 28
1: 15/12 cal row
2: 15 T2B
3: 15/12 row
4: rest
Accessory:
6x
30″ Jumping box step up
4x(15-15) Single leg glute bridge
4x(15-15)
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Every 1’30” – 15′ (10 sets) 1 Power snatch + 1 High hang squat snatch @ 45-65% Every 45″ – 6′ (8sets) 1 Riser snatch pull @ 85% Metcon: 3x 4 Rounds 200m Run…
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…
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: OHS -Build to a heavy single or 1RM 4x 1 Clean pull @ 100% Metcon: For time: 20 Single arm DB hang snatch @…
Warm up: 3′ Assault bike 2x 15-15 Front rack openers 5 Hang SQ clean 5 Split jerk 5 Thruster w/ 2″ pause at top Strength: Clean pull + Power Clean + High Hang SQ Clean + Power jerk 3x (1+1+1+1) @ 40-60% SQ clean + High hang sq clean + Split jerk 2x (1+1+1) @70-80%…
Warm up: 1’30” ski 1’30” row 3x 10 Banded good morning 4-4 Turkish get up 3-3 KB windmills 5-8 Burpee broad jump Strength: 6x 5 Bench press @ 75% 6x 5 Deadlift @ 75% Metcon: Every 4′ – 40′ (10rounds) 500/400m row 15 GHD sit up 15m Handstand walk Accessory: Reverse hyper 3x(15-20) Side plank…
Warm up: 3 min bike 2 sets 10/10 posterior hip strech 10/10 forward lunge w/florr touch 10/10 Front rack openers 10/10 Side plank hip touch Strength: Squat clean + Front sq + Split Jerk Emom 5′ 1+1+1 @60% Emom 5′ 1+1+1 @65% Back Squat 5×3 @70% Metcon: 18 c2b 15 m single…
