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 Banded face pull
8 Front squat
Strength:
EMOM 8
2 Front squat @ 65%
After your 8th set, complete
50 Wall ball
Metcon:
For time:
50-40-30-20-10
cal Assault bike
Burpee
Tc.: 25′
Accessory:
60 V up for quality
3x
1′ – 1′ Side plank
Warm up: 3′ bike 10-10 Lat stretch on rig 12 Side to side kip swing 10-10 Banded pallof press 8 slow OHS @ pvc/empty BB Skill: EMOM 12 1.: 45″ Bike 2.: 1-4 BMU 3x AMRAP 1′ Jumping BMU Strength: OHS 2×10 @ 50-60% Front squat 4×5 @ 70% Metcon: For time: 40-30-20-10 GHD sit up Burpee
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: Bamboo bar OHS (or banded KB OHS) 3×8 OHS 3×2 @ 80-83% 2×2 @ 85-88% Deadlift 3×2 @ 88% EMOM 8 2 Speed deadlift @…
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…
Warm up: 3′ Cardio 2x 5 Walk out + push up 5-5 Pistol to squat 10 Scap pull up 30″ Plank Metcon: AMRAP 25 5 Bench press 10 Pistol 15 Pull up 20/40 D/S under
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: Bench press – Build to heavy set of 5 4x 6-10 Romanian Deadlift @ 50% tempo 31×1 Metcon: Every 4′ – 40′ (10rounds) 60m Farmer’s carry @2×24/15kg 15 T2B 300/250m row Accessory: 6x…
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…
