Warm up:
3′ Cardio
2x
10 Glute bridge
5 Inchworm
10 Air sq
10-10 Single leg RDL
30″ plank
Metcon:
Warm up: 3 min cardio 2 sets 10/10 posterior hip strech 10/10 forward lunge 10/10 front rack openers 10/10 side plank hip touch Strength: Emom 10′ Squat clean & jerk 1+1 @75-85% Back squat: Build to 1 RM Metcon: 3 sets 50 du / 100 su 10 hspu 20 single dumbbell box…
Warm up: 3 min cardio 3 sets 8/8 dumbbell one leg rdl 15 hip thrust 10 barbell good morning + shoulder press behind neck 5 hindu push up Strength: 3×2 @2121 Tempo deadlift 73-83% + 8+8+8 @ 50-60 % Metcon: CFGO 20’4 30 box jump 15 clean and jerk 40/30 kg 30…
Warm up: 3′ bike 2-3x 20 Plate hop 5 Streight leg box jump 30″ Mountain climber + EMOM 5 Building from empty BB 1 Snatch pull to hold + 1 High hang power snatch + 1 Low hang power snatch + 1Floating power snatch Strength: Power snatch 3×2 @ 70% EMOM 4 1 Power snatch…
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 + Split jerk 3x(1+1+1+1) @ 70% Every 40″ – 6′ (9 sets) 1…
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 w/ 3″ descent 2x(1+1+2) @ 77-82% 2x(1+1+1) @ 80-85% Back squat 1×3 @ 80% 1×10 @ (20 RM) 95-105% 1×3 @ 80% 1×10…
Warm up: 3′ Cardio 3x 12-12 Posterior hip stretch on box 8 Good morning 15m Forward lunge with floor touch Strength: Every 2′ x 12 sets 3 Deadlift @ 72.5-77.5% 3-4x 12 D-ball/sandbag bear hug squat *rest 1′ 8-8 Landmine twist Metcon: For time: 3x 16 Wall ball @ 9/6kg 16 DB snatch @22.5/15kg 8…
