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 rotations
5×6-6
Warm up: 3 min cardio 2 sets 15 hip thrust 10 barbell good morning 10/10 one leg kb romanian deadlift Strength: Deadlift: 4×3 tempo 70-80 % + 8-6-6 @50-60% Metcon: CFGO 18.2 1-2-3-4-5-6-7-8-9-10 Dumbbell front squat 2×22,5 / 15kg Bar facing burpee then 1 rep max clean Time cap 15 min Accessory: 2-3…
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 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 Snatch deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip strict press 10 OHS 5 Slow snatch 5 Power snatch 5 Squat snatch Strength: Squat snatch 2×2 @ 78-83% 2×1 @ 85-90% Squat clean…
Warm up: 3x 1’30” bike 20 Fast plate hop 10 GHD back extension 20 Walking lunge + twist Strength: Back squat 3×10 @ 50% Skill: 3x 10 D-ball/Sandbag bear hug squat Max rep RMU/BMU 15m D-ball/Sandbag bear hug carry Cardio: Every 5′ for 30′ (6 sets) 400/3500m Row 400/350m Ski
Warm up: 3 min cardio 2×3 muscle snatch+3ohs+3clean pull+3front squat+3 power jerk Strength: Emom 16′ 1: 5 power snatch 60% 2: 15/12 cal cardio 3: 5 power clean 60% 4: rest Metcon: Amrap 12′ 10 dumbbell snatch 22,5-15kg 15 d ball bear hug carry 20/18 cal cardio Accessory: Deficit push up 2x…
Warm up: 400m Jog 2x 10-10 Side to side hamstring swing 10-10 Forward-back hamstring swing 15m walking lunge 2x 10-10 Pec stretch on rig 5-5 DB/KB windmill 10-10 Single arm ring row 5-5 Front plank shoulder tap Strenght: 21-15-9-6 Band assisted strict chin up Push up Metcon: For time: 20 HSPU 400m Run 3 Rope…
