Warm up:
3′ row
2x
15-15 Banded external rotation
15 Band pull apart
20 Walking lunge + twist
2x
10-10 Front rack opener
5 Front sq
4 Floating sq clean
3 Tall jerk
Strength:
Sq clean + +Split jerk + sq clean + Front sq + Split jerk
2x(1+2+1+2+1) @65%
2x(1+1+1+1+1) @70%
Clean pull
3×4 @85%
Metcon:
AMRAP 8
8 Hang Power clean
8 Shoulder to OH
8 OH walking lunge
@45/30kg
Accessory:
EMOM 10
1-2 Legless rope climb
3x
3 Weighted strict chin up
10-15 Band assisted strict chin up
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…
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 sets 1:00 row 10/10 pec strech on rig 10/10 external rotation :30 mountain climber Skill: Emom 8′ 7,5 m + handstand walk Basic: 4 sets :40 max rep wall walk 1:20 rest :20 max rep plank shoulder tap Metcon: 4 sets: Amrap 2′ : Max cal row Amrap 2′ :…
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 4 Bench press @ 65% 6x 4 Deadlift @ 65% Metcon: EMOM 25 1: 13/10 cal row 2: 13/10 cal row 3: 3-7 Devil’s press @ 2×22.5/15kg 4: 15/12 cal bike…
Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 10 Air sq 30″ hollow hold Metcon: AMRAP 12′ 16 Pull up 8 Burpee over DB 4 Single arm Thruster @22.5/15kg *Rest 5′ For time: 5x 30 GHD sit up 2x10m HS walk 5 BMU / burpee pull up
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 @ 65% 1×5 @ 75% 1x Max @ 85% 3×5 @ 65% Metcon: EMOM 40 1: 14/11 cal bike 2: 10-15 Kipping HSPU 3: 15/12 cal row 4: 10 D-ball/sandbag bear…
