Warm up:
2x
12/10 cal cardio
5 Inchworm
10 GHD back extension
10 Air squat
2 Wall walk
5 Slow strict pull up
30″ Plank
Metcon:
4x
30 GHD sit up / V-up
24 Pull up
18 Alt pistol
12 Power snatch @ 40/30kg
6 BMU/Burpee pull up
*rest 3′ btw sets
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 5×5 @ 77.5-85% Metcon: EMOM 40 1: 14/11 cal ski 2: 60/120 D/S under 3: 15/12 cal row 4: 15 wall ball 5: 6-8 DB box step over Accessory: 3x…
Warm up: 2′ cardio 2x 5 Inchworm 5-5 Single arm ring row 10 Push up 3 Wall walk 10 Scap pull up Strength: 4x 10-15 Bent over row @ 60-70% 15-20 Push up Metcon: AMRAP 30′ 500m Row 30 Sit up 20 Pull up 10 Box jump over 5 BMU
Warm up: 3 min cardio Amrap 5′ 5 mu clean 10/10 front rack opener 5 front squat 5 strict press 5 push press 5 power jerk Strength: Every 4×3=12 min 3 clean and jerk @70-75% 9 touch and go clean and jerk 60/45 kg Metcon: Tc 15′ 6 rds 2 rope climb 12 kettlebell…
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 GHD back extension 10-10 Side lunge 10 Jumping air squat 20″-20″ pallof hold Strength: Back squat 1×1 @ 92.5-95% 2×2 @ 85% Front squat 3×2 @ 80-85% Metcon: 3x 21 Pull up 16 Burpee box jump over 11 HSPU *rest 1:1 Accessory: 3-4x 30″…
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′ 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 -Build to a heavy single or 1RM 4x 1 Clean pull @ 100% Metcon: For time: 20 Single arm DB hang snatch @…
