Warm up:
3x
10/8 cal ski
10-10 Pec stretch on rig
6-6 Single arm KB bottoms up press
6-10 Handstend scap push up
Strength:
5x
6 Strict press @75-85%
2x
12-12 Single arm incline DB bench press
Metcon:
6x
AMRAP 1’30”
250/200m ski
In remaining time, MAX Alt. DB snatch @22.5/15kg
*rest 1’30” btw sets
Accessory:
Strict HSPU negatives 5″ descent
8x
1-4 reps
3x
8-12 Skull crusher
20-30 Banded triceps pushdown
3x
15 DB rear delt kickback
Warm up: 3′ bike 3x 10-10 Lat stretch on rig 12 Side to side kip swing 10-10 Banded pallof press 8 slow OHS @ pvc/empty BB Skill: AMRAP 3 Max rep BMU 3x 15-20 Straight arm banded lat pull down Strength: OHS 4×3 @ 75-85% Back squat 1×2 @ 82% 3×4 @ 75% Metcon: For time: 20-18-16-14-12-10-8-6-4-2…
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: 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+1) @ 70% Every 45″ – 6′ (8sets) 1 Rieser clean pull @ 85% Front Squat 6×2 @ 70% Metcon: AMRAP 15…
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: 3x 10/8 cal ski 101-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Strength: 5x 10 Strict press @60-70% 4x 8-12 Ring push up Metcon: 8x AMRAP 1’30” 24/48 D./S. under 12 GHD sit up 12 C2B *rest 30″ btw sets Accessory: 3x 8 Tate…
Warm up: 2x 12/10 cal cardio 5 Walk out + push up 10 GHD back extension 10 Air squat 5-5 single arm ring row 30″ Hollow hold Cardio/Metcon: 4-5x 60/120 D./S. under 30 cal row 15 Pull up 15 Burpee over rower 15 V-up *rest 1’30”
