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 negatives
10x
1-3 reps @ 5″ descent
3x
15 OH DB triceps extension
Max rep bench dip
3x
10-15 Plate lateral raise
Warm up: 3x 1′ Row 10-10 Cossack squat 10-10 Banded Single leg glute bridge 8 Muscle snatch 2-3x 7 Snatch deadlift 7 Hang muscle snatch 7 Snatch balance Strength: EMOM 12 1: 3 Squat snatch @ 60-70% 2: 2 Squat snatch @ 70-75% 3: 1 Squat snatch @ 75-80% 4: rest Back squat Every 2′…
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: 3 sets 0:45 cardio 30 jumping jack 16 alt v ups 10 wall squat Emom 35′ 1 min: 7 Back squat 60 kg 2 min: 15 hrpu 3 min: 8 Sand bag on 4 min: 15/12 cal cardio 5 min: rest Accessory: 3 sets 20 ghd sit up 20 barbell good…
Warm up: 3′ Assault bike 2x 15-15 Front rack openers 5 Hang SQ clean 5 Split jerk 5 Thruster w/ 2″ pause at top Strength: Clean pull + Power Clean + High Hang SQ Clean + Power jerk 3x (1+1+1+1) @ 40-60% SQ clean + High hang sq clean + Split jerk 2x (1+1+1) @70-80%…
Warm up: 1’30” Row 1’30” Ski 2x 10-10 Lat. stretch on rig 10 Banded face pull 10-10 Single arm ring row 20″-40″ Bar dead hang Skill: Accumulate 2′ for quality -Ring support hold -Ring dip bottom hold -Plank on ring EMOM 8 6-12 Deficit push up @20X1 = explosive up, 1″ at the top, 2″…
Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 Deadlift 10 Hang muscle clean 10 Strict press 10 Front squat Strength: 3x 1 Power clean + 2 Low hang squat clean + 1 Split jerk @ 40-50% 4x 1 Squat clean + 1 Split jerk @…
