Warm up:
3′ Row
3x
12 Hip 90-90 Transitions
20″-20″ Copenhagen plank
10-10 Adductor stretch on box
10 Muscle snatch
Strength:
Snatch deadlift + Snatch pull + Power snatch + Snatch balance
2-3x(1+1+1+1) @ 40-60%
Squat snatch
4×2 @ 78%
Riser snatch pull
3×4 @ 90%
Metcon:
5x
AMRAP 3
16/32 D/S under
8 DB alt hang snatch @ 15/12kg
4 Lateral Burpee over the DB
*rest 1′ btw sets
Accessory:
Banded deadbug
3×40″
Dual KB front rack carry
4x60m
Warm up: 3′ Ski 2x 10-10 Pec stretch on ring 10 Banded Z press 10-10 Lat stretch on ring 10 Alt lunge w/ lateral flexion Strength: 5x 2 Strict press @ 85-90% Metcon: Amrap 5 1000/800m Row 8 Thruster @ 52/39kg in remaining time, max GHD sit up *rest 3′ Amrap 5 15 GHD sit…
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 15-25 BMU for quality 3x 5 Weighted strict pull up 15″ rest Max rep band assisted strict pull up Accessory: 3x 10 DB bench press 30″ rest Max…
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…
Warm up: 3′ row 2x 15 Banded external rotation 15 Band pull apart 20 Walking lunge + twist 2x 10-10 Front rack opener 5 Front squat 4 Floating squat clean 3 Tall jerk Strength: Squat clean + Split jerk + Squat clean + Front squat + Split jerk 2x(1+2+1+2+1)@ 73% 2x(1+1+1+1+1)@ 78% Clean pull 3×4…
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…
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 4 Bench press @ 75% 6x 4 Deadlift @ 75% Metcon: Every 4′ – 40′ (10rounds) 1000/800m bike 8 Power clean & jerk @ 60/45kg 1-3 Rope climb Accessory: Single arm…
