Warm up:
2x
12/10 cal cardio
5 Walk out + push up
10 GHD back extension
10 Air squat
5-5 single arm ring row
30″ Hollow hold
Cardio/Metcon:
4-5x
60/120 D./S. under
30 cal row
15 Pull up
15 Burpee over rower
15 V-up
*rest 1’30”
Warm up: 3 min cardio 2 sets 10/10 posterior hip touch 10/10 forward lunge 10/10 fromt rack openers 10/10 side plank hip touch Strength: Emom 12’ 1-3 min Clean pull + hang clean + squat clean + front squat + Split jerk 60% 4-6 min squat clean + front squat + split jerk 65% 7-9…
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: OHS 2×2 @ 82.5-87.5% 2×1 @ 87.5-92.5% Deadlift 2×3 @ 77.5% 1×2 @ 85% 1×1 @ 92.5% Metcon: For time: 2x 20 DB alt snatch @32/22.5kg…
Warm up: 3′ SKi + 3x 10 Rotating posterior DB press @ 5/2.5kg 10 Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: 3x 8 DB Z-press Tabata 8x 20″ on / 10″ off 50% of weight used for the 3×8 DB z-press Metcon: EMOM 30 1: 60/120 D/S under 2:…
Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 Snatch deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip strict press 10 OHS 5 Slow snatch 5 Power snatch 5 Squat snatch Strength: 2-3x 1 Snatch deadlift + 1 Snatch pull + 1…
Warm up: 3 min cardio 2 sets 10/10 posterior hip strech 10/10 forward lunge 10/10 front rack openers 10/10 side plank hip touch Strength: Emom 10′ Squat clean & jerk 1+1 @75-85% Back squat: Build to 1 RM Metcon: 3 sets 50 du / 100 su 10 hspu 20 single dumbbell box…
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) @ 75% Squat clean + Split…
