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 Clean pull @ 85%
Metcon:
3x
15/12 cal row
15 Burpee
15 Power clean @ 50/35kg
Accessory:
EMOM 10
4-8 strict pull up
Single arm DB bent over row
4×8-8
Banded biceps curl
100 reps for quality
Warm up: 3′ Cardio 3x 12-12 Posterior hip stretch on box 8 Good morning 15m Forward lunge with floor touch Strength: Every 2′ x 12 sets 3 Deadlift @ 72.5-77.5% 3-4x 12 D-ball/sandbag bear hug squat *rest 1′ 8-8 Landmine twist Metcon: For time: 3x 16 Wall ball @ 9/6kg 16 DB snatch @22.5/15kg 8…
Warm up: 3′ cardio 2x 20 Plate hop 5 Straight leg box jump 30″ Mountain climber Strength: Power snatch 3×2 @65% EMOM 4 1 Power snatch @70% Metcon: EMOM 40 1.: 14/11 cal row 2.: 15 C2B / 15m Handstand walk / 3-5 wall walk 3.: 13/10 cal ski 4.: 3-5 D-ball/sandbag clean @70/45kg Accessory:…
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: 6x 4 Strict press @ 80-85% Metcon: 2-2-2-3′ Work / 1′ Rest 15/12 cal row 10 Burpee box jump over In remaining time MAX rep GHD sit up Accessory: Deficit strict HSPU…
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: For time: 5x 400m Run 15m HSW 25 Pull up 5 Push jerk @ 60/35kg
Warm up: 3′ bike 3x 12 Front rack openers 8 Alt. cossack squat 8-8 Banded pallof press 5 slow OHS @ pvc/empty BB Strength: OHS 3×5 @ 60% Back squat 2×5 @ 60% Skill: 20′ Bike @ zone 2-3 *Every 2′ complete 2-6 BMU Metcon: AMRAP 10 10 T2B 15m Handstand walk 10 T2B 3 Wall…
Warm up: 2 min cardio 2 sets: 10/10 anterior hip pulse on box 10/10 adductor strech on box 10/10 posterior hip strechon box 10/10 pec strech on rig 10/10 lat strech on rig 15 banded face pull 2 sets: 6 snatch deadlift 5 muscle snatch 4 power snatch 3 overhead squat 2 snatch …
