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:
Deadlift
Build to a heavy set of 5
DB bench press
4×8 (31X1 tempo)
Metcon:
Every 4′ – 40′ (10rounds)
12/9 cal bike
12/9 cal ski
6 shuttle run (7.5-7.5m = 1rep)
5 wall walk
Accessory:
Reverse hyper
3×15-20
Side plank rotations
5×6-6
Warm up: 3′ cardio 2x 5-5 Rotating lunge 5-5 Anterior hip pulse on box 5-5 Posterior hip stretch on box 10 Front rack openers 5 Muscle clean 5 Strict press 15″ Handstand hold against wall Strength: Every 2′ for 10′ 5-8 Strict press @ 70-80% EMOM 12 1: 30 Bicycle kick crunch 2: 30″…
Warm up: 3x 10/8 cal 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Strength: 5x 2 Strict press @ 90% + 2x 15-15 Single arm DB incline bench press Metcon: 5x AMRAP 2’30” 15/12 cal bike 20/15 cal ski In remaining time MAX rep Burpee box…
Warm up: 3′ Cardio 2x 4-4 Side lunge w/ floor touch 4-4 Rotating lunge w/ floor touch 4-4 Forward lunge w/ floor touch 12 Banded face pull 8 Front squat Strength: EMOM 8 2 Front squat @ 65% After your 8th set, complete 50 Wall ball Metcon: For time: 50-40-30-20-10 cal Assault bike Burpee Tc.: 25′ Accessory:…
Warm up: 3′ Cardio 2x 4-4 Side lunge w/ floor touch 4-4 Rotating lunge w/ floor touch 4-4 Forward lunge w/ floor touch 12 PVC pass through 12 Slow OHS w/ PVC Strength: OHS 2×5 @ 70-80% 2×3 @ 75-85% Front squat 2×15 @ 55-65% Metcon: For time: Buy-in: 150/300 D/S under 4x 20 GHD sit up…
Warm up: 3 min cardio 2 sets 10 snatch grip rdl 10 Hang muscle snatch 5 snatch balance :30-1:00 OHS bottom hold Strength: 3x(1+5) Squat snatch + sots position Squat snatch 3×1 @70-75% 2×1 @75-80% Metcon: Amrap 15′ 32 cal cardio 8 deadlift 100/60kg 4 wall walk Accessory: 3 sets: 10 dumbbell…
Warm up: 3′ 2x 10-10 Pec stretch on ring 8-8 Single arm ring row 10 Sots press w/ PVC or empty BB 5 Inchworm Strength: 5x 2 Bench press @85-90% Metcon: For time: 3x 8 dDB thruster @2×22.5/15kg 8 T2B 2x 12 Thruster @45/30kg 12 C2B 1x 24 Wall ball @9/6kg 24 Burpee pull up…
