Warm up:
3′ Cardio
2x
10 Glute bridge
3 Inchworm
10 Scap pull up
6-6 pistol to squat
30″ hollow hold
Metcon:
8-10x
15 T2B
5-5 Alt pistol squat
12 Pull up
5-5 Alt pistol squat
9 dDB bench press @ 2×22.5/15kg
5-5 Alt pistol squat
6 Burpee over DB
*rest 1′
Warm up: 3′ cardio 2x 5 walk out + shoulder tap 10 Air sq 15 Crunch 20 Banded good morning Strength: 5x 30″ on – 30″ off – V-up – dDB Biceps curl – DB Triceps extension – GHD back extension – dDB Bent over row – dDB Bench press – REST
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10 Push up 30″ plank 5 Strict pull up Metcon: 4x 200m Run/250m cardio 21 GHD sit up 14 Pull up 7 Deadlift @ 100/60 kg 14m Handstand walk 21 T2B *rest 2′
Warm up: 3′ bike 2-3x 20 Plate hop 5 Straight leg box jump 30″ Mountain climber + EMOM 5, Building from empty BB 1 Power snatch + 2 Power clean & jerk Strength: EMOM 5 1 Power snatch @ 60% EMOM 5 1 Power clean & jerk @ 60% Metcon: EMOM 28 1: 13/10 cal…
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′ 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 1-2x 10 Clean deadlift 10 Hang muscle clean 10 Behind the neck strict press in jerk stance 10 Front squat Strength: 3x 1 Power clean + 2 Low hanf squat…
Warm up: 3′ Cardio 2x 10 Glute bridge 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank Metcon: EMOM 20 1 Power snatch 3 BMU/RMU 5 Burpee over the bar
