Warm up:
3′ bike
10-10 Lat stretch on rig
12 Side to side kip swing
10-10 Banded pallof press
8 slow OHS @ pvc/empty BB
Skill:
EMOM 12
1.: 45″ Bike
2.: 1-4 BMU
3x
AMRAP 1′
Jumping BMU
Strength:
OHS
2×10 @ 50-60%
Front squat
4×5 @ 70%
Metcon:
For time:
40-30-20-10
GHD sit up
Burpee
Warm up: 3′ bike 3x 10-10 Lat stretch on rig 12 Side to side kip swing 10-10 Banded pallof press 8 slow OHS @ pvc/empty BB Skill: AMRAP 3 Max rep BMU 3x 15-20 Straight arm banded lat pull down Strength: OHS 4×3 @ 75-85% Back squat 1×2 @ 82% 3×4 @ 75% Metcon: For time: 20-18-16-14-12-10-8-6-4-2…
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: AMRAP 25 5 BMU 10m Handstand walk 15 Box jump over
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: For time: 5x 400m Run 15m HSW 25 Pull up 5 Push jerk @ 60/35kg
Warm up: 3 rds 15/12 cal cardio 20 plank to push up 50 m walking lunges Strength: Emom 4 x 5 =15 min 8-12 chin up 8 bench press heavy 12-15 Weighted sit up Metcon: Amrap 12′ 4 sand bag clean 6 strict hspu / hspu / pike push up 8 dumbbells thruster 22,5/15 kg …
Warm up: 1’30” Row 1’30” Ski 2x 10-10 Pec stretch on rig 5-5 DB/KB windmill 10-10 Single arm ring row 5-5 Front plank shoulder tap Skill: Every 1’30” x 12 sets 2-4 Wall walk 1-3 BMU Bike (recovery pace) Strength: 3-4x 10-10 Single arm incline DB bench press 10-10 KB gorilla row Metcon: AMRAP 6…
Warm up: 2 min bike 3 rds 5 burpee no push up 10 light dumbbell front raises 5 light strict press Strength: 5×8 Strict press Metcon: Amrap 10 min 10 cal cardio 10 box jump /step 10 ttb / k2e / k2c Accessory: Amrap 5′ 16 dumbbells Alt biceps 16 dumbbells alt triceps…
