Warm up:
3′ Bike
2x
20-20 Posterior hip stretch on box
10 GHD back extension
10-10 Side lunge
10 Jumping air squat
20″-20″ pallof hold
Strength:
Back squat
1×1 @ 90%
3×3 @ 82%
Front squat
4×3 @ 75%
Metcon:
8x
30/60 D/S under
16 Goblet Alt lunge @22.5/15kg
16 T2B
Accessory:
3x
20 Reverse hyper
3x
20 Tib raises
20 Calf raises
40″-1′ Wall sit
Accumulate 2′ for quality
– Side plank (per side)
-GHD Ab hold
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Squat snatch 4x(1.1) @ 75% Riser snatch pull 3×5 @ 85% Metcon: 3x AMRAP 6 2 Wall walk 4 Power clean @ 50/35kg 6 T2B *rest 1′ btw sets Accessory: Banded deadbug 3x 40″…
Warm up: 3′ Cardio 2x 16 Front rack openers 8-8 Lunge w/ lateral flexion 8 OHS w/ empty BB 8 Ring kip swing Strength: DB bench press Build to heavy set of 10 *rest 2′ Max reps @ 50-60% of heavy 10 *rest 2′ Max rep push up w/ 2″ pause at top GHD…
Warm up: 2 min bike 3 rds 5 burpee no push up 10 light dumbbell front raises 5 light strict press Strength: 5×8 Strict press Metcon: Amrap 10 min 10 cal cardio 10 box jump /step 10 ttb / k2e / k2c Accessory: Amrap 5′ 16 dumbbells Alt biceps 16 dumbbells alt triceps…
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + OHS 2x(1+1+1+1) @ 70-75% Halting snatch deadlift 5x(1.1) @ 95% Metcon: AMRAP 10 5-10-15-…. Cal ski Box jump / step down…
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 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…
