Warm up:
3′ bike
2-3x
20 Plate hop
5 Streight leg box jump
30″ Mountain climber
+
EMOM 5 Building from empty BB
1 Snatch pull to hold + 1 High hang power snatch + 1 Low hang power snatch + 1Floating power snatch
Strength:
Power snatch
3×2 @ 70%
EMOM 4
1 Power snatch @ 75%
Metcon:
EMOM 40
1: 14/11 cal row
2: 5 Thruster@50/35kg + 2-5 Unbroken RMU/BMU
3: 15/12 cal bike
4: 12 GHD sit up
Accessory:
5x
6 D-ball/sandbag good morning
3x
12 Rear delt fly
24 Band pull apart
Warm up: 1’30” Row 1’30” Ski 2x 10-10 Pec stretch on rig 5-5 DB/KB windmill 10-10 Single arm ring row 5-5 Front plank shoulder tap Skill: Every 1’30” – 15′ 1-3 Rope climb 8-12 Ring dip (kipping) Accessory: 4x 10-10 Single arm ring row 10-10 Seated single arm DB strict press Metcon: AMRAP 5 18/15…
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: 3 min cardio 2×5 Snatch deadlift, snatch pull, muscle snatch, power snatch, ohs, snatch Strength: 3 sets 3 snatch @75% 9 touch and go snatch 43/30 kg Metcon: 6 rds 10 deadlift 85/55kg 15 ttb 30 double under Accessory: Tempo dumbbell bench press 2×6 2020 tempo 2×15-20 no tempo
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 PVC pass through 12 Slow OHS w/ PVC Strength: OHS 2×5 @ 70-80% 2×3 @ 75-85% Front squat 2×15 @ 55-65% Metcon: For time: Buy-in: 150/300 D/S under 4x 20 GHD sit up…
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 Strength: For time: 30 Strict HSPU Tc.: 10′ 2x Max rep Strict press @65% Max rep Strict press @ 55% Max rep Strict press @ 45% Metcon: 5x 80/160 D/S under…
Warm up: 3′ row 2x 15 Banded external rotation 15 Band pull apart 20 walking lunge + twist 2x 10-10 Front rack opener 5 Front squat 4 Floating squat clean 3 Tall jerk Strength: Squat clean + Split jerk + Squat clean + Split jerk 3x(1+1+1+1) @ 70% Every 40″ – 6′ (9 sets) 1…
