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)
3×6
OHS
3×2 @ 80%
3×2 @ 80-85%
Deadlift
2×3 @ 85%
EMOM 8
2 Speed deadlift @ 60%
Metcon:
For time:
10-8-6-4-2
Thruster @ 50/35kg
4-8-12-16-20
Cal bike
+
Cash out: 60m D-ball/Sandbag bear hug carry @ 70/45kg
Accessory:
3-4x
20 Weighted AbMat sit up @ 6-9/4-6kg
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…
Warm up: 2′ Cardio 2x 10-10 Single leg glute bridge 10 Good morning 10 Back squat 10-10 Banded monster walk 30″ Plank Strength: Deadlift 3×8 @ 70-80% Bulgarian squat 3×8-8 Metcon: 3x 25 Pull up 20 cal 15m Handstand walk / 5 Wall walk 10 Burpee over parallette 5 BMU
Warm up: 3 rds 15/12 cal cardio 20 plank to push up 50 m walking lunges Strength: Emom 4 x 5 =15 min 8-12 chin up 8 bench press heavy 12-15 Weighted sit up Metcon: Amrap 12′ 4 sand bag clean 6 strict hspu / hspu / pike push up 8 dumbbells thruster 22,5/15 kg …
Warm up: 3x 15/12 cal ski 10-10 Pec stretch on rig 5-10 Push up w/ slow eccentric 10 Banded Glute bridge Strength: Bench press Build to a heavy set of 10 -then- 2×5 Same weight Metcon: „Strict JT” For time: 21-15-9 Strict HSPU Strict ring dip Push up *rest 5′ „JT” For time: 21-15-9 Kipping…
Warm up: 3′ SKi + 3x 10-10 Rotating posterior DB press @ 5/2.5kg 10-10 Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 1×1 @ heavy 1×3 @ 80-85% 1×6 @ 6570% Metcon: EMOM 30 1: 15/12 cal row 2: 15m Handstand walk 3: 15/12 cal C2 bike 4: 10 dDB box step…
Warm up: 3x 10/8 cal ski 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Stregth: Strict press 3×5 @ 65% For time: 30 Strict Handstand push up Tc.: 10′ Metcon: 4x AMRAP 4 10 Shuttle run (7.5-7.5m) 2 Rope climb 60/120 D/S under Max rep box…
