Warm up:
3′ Row
3x
12 Hip 90-90 Transitions
20″-20″ Copenhagen plank
10-10 Adductor stretch on box
10 Muscle snatch
Strength:
Squat snatch
4x(1.1) @ 75%
Riser snatch pull
3×5 @ 85%
Metcon:
3x
AMRAP 6
2 Wall walk
4 Power clean @ 50/35kg
6 T2B
*rest 1′ btw sets
Accessory:
Banded deadbug
3x 40″
Dual KB front rack carry
4x 60m
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: 3x 6 Bamboo bar OHS EMOM 8 3-5 OHS @ 50% Tempo 21×1 Metcon: For time: 50/36 cal assault bike 10 D-ball/sandbag clean @…
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 3×5 @ 60% 2×10 @ 45% Metcon: 15′ to work for… 1200m Run + AMRAP in remaining time: 6 Alt DB snatch @ 22.5/15kg 4 Strict HSPU 1 Rope climb Accessory: 5x 12-12 Single…
Warm up: 1’30” ski 1’30” row 3x 10 Banded good morning 4-4 Turkish get up 3-3 KB windmills 5-8 Burpee broad jump Strength: 6x 5 Bench press @ 75% 6x 5 Deadlift @ 75% Metcon: Every 4′ – 40′ (10rounds) 500/400m row 15 GHD sit up 15m Handstand walk Accessory: Reverse hyper 3x(15-20) Side plank…
Warm up: 3′ Bike 2x 5 Snatch DL 5 Snatch pull 5 Dip snatch 5 Snatch balance 5 Back squat 5 Sots press Strength: High hang squat snatch + Squat snatch + OHS Work up to a heavy 1+1+1 complex for the day Back squat 1×1 @ 85% 1×10 @ (20 RM) 100-110% 1×3 @ 80% 1×10 @…
Warm up: 3′ Cardio 2x 10 Glute bridge 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank Metcon: 7x 20 GHD sit up 10 DB bench press 10 Alt. pistol squat 20 pull up *rest 1’30” btw sets
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…
