Warm up:
3′ bike
3x
12 Front rack openers
8 Alt. cossack squat
8-8 Banded pallof press
5 slow OHS @ pvc/empty BB
Strength:
OHS
3×5 @ 60%
Back squat
2×5 @ 60%
Skill:
20′ Bike @ zone 2-3
*Every 2′ complete 2-6 BMU
Metcon:
AMRAP 10
10 T2B
15m Handstand walk
10 T2B
3 Wall walk
Accessory:
3x
10-10 Alt. DB hammer curl
10-10 Single arm OH DB tricep extension
20-30 Banded face pull
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: Bamboo bar OHS (or banded KB OHS) 3×10 OHS 2×2 @ 83-85% 2×2 @ 88-90% Deadlift 4×1 @ 90% Every 30″ – 4′ (8 sets)…
Warm up: 1’30” Row 1’30” Ski 2x 10-10 Lat. stretch on rig 10 Banded face pull 10-10 Single arm ring row 20″-40″ Bar dead hang Skill: Accumulate 12-15 Rope climb for quality EMOM 8 5-10 Band assisted strict chin up @ 20X1 : explosive up, 1″ at the top, 2″ down, no pause at the bottom…
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′ 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: 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 @ 70% 1×3 @ 80% 1x max reps @ 90% Metcon: For time: 6 Strict HSPU 12 Wall ball @9/6kg 24/48 D/S under 12 Strict HSPU 18 Wall ball @9/6kg 48/96 D/S under 18 Strict HSPU…
Warm up: 3′ cardio 2x 5-5 Pec stretch 5 Stand to squat 5 Muscle clean 5 Hang sq clean 3-3 Rope pull up Strength: Hang Squat clean + Front sq + Sq clean 3x(1+2+1) @ 40-60% Every 1’30” for 9′ (6 sets) 1 Power clean + 1 Squat clean @60-70% Metcon: AMRAP 5′ 1 Rope…
