Warm up:
3x
1′ Bike
5-5 Half kneeling 3-way hip rocks
15m Double kettlebell overhead carry
30″ Front plank shoulder tap
Strength:
Strict press
1×3 @ 60%
1×3 @ 70%
1x max reps @ 80%
EMOM 15
1.: 2-4 Negative Box pike handstand push up 5″ descent, top to bottom
2.: 20″-30″ Wall facing handstand hold
3.: Rest
Metcon:
For time:
6x
12 T2B
30/60 D/S under
10 Single arm DB hang C&J @22.5/15kg
30/60 D/S under
Accessory:
Plate lateral raise
4×12
Banded triceps extension
3×20
Warm up: 3 sets 1:00 row 10/10 pec strech on rig 10/10 external rotation :30 mountain climber Skill: Emom 8′ 7,5 m + handstand walk Basic: 4 sets :40 max rep wall walk 1:20 rest :20 max rep plank shoulder tap Metcon: 4 sets: Amrap 2′ : Max cal row Amrap 2′ :…
Warm up: 3′ 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 + Split jerk 3x(1+1)@75-85% Metcon: For time: 15-12-9 Power snatch @52/39kg Box jump / step…
Warm up: 3′ bike 2x 10-10 Pec stretch 8-8 S.A. ring row 10 Sots press w/ PVC/empty BB 5 Inchworm Strength: 4x 4 Bench press @80-85% Metcon: For time: 4x 25/20 cal assault Bike 20 GHD sit up 12 Box jump over Accessory: 3x Max Unbroken weighted strict pull up 20″ rest Max Unbroken strict…
Warm up: 3′ Bike 2-3x 20 Plate hop 5 Straight leg box jump 30″ Mountain climber EMOM 5 1 Clean pull to hold + 1 High hang power clean + 1 Floating power clean + 1 Split jerk Strength: Power clean + Power jerk + Power clean + Split jerk w/ 2″ pause in receiving…
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: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: Strict press 1×5 @ 65% 1×3 @ 75% 1×1 @ 80% 6x 3-5 Tempo box pike handstand push up *Tempo: 3″ Down, 2″ At bottom, Press up normally Metcon: For time: 4x 400/300m Standing bike erg 16 Burpee…
