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
2×3 @ 65%
Front squat
2×3 @ 60%
Tempo 33×1 (3″ down, 3″ at the bottom, aggresive stand, 1″ at the top
Metcon:
3x
60/120 D/S under
10 Front squat @50 kg
10 C&J @50kg
10 Alt. lunge front rack @ 50kg
rest 1:1
Accessory:
5x
6-10 glute ham raise
3x
20 Tibialis raise
20 calf raise
40″-1′ wall sit
3x
40″ hollow rock
Warm up: 2x 12/10 cal cardio 5 Inchworm 10 GHD back extension 10 Air squat 2 Wall walk 5 Slow strict pull up 30″ Plank Metcon: 4x 30 GHD sit up / V-up 24 Pull up 18 Alt pistol 12 Power snatch @ 40/30kg 6 BMU/Burpee pull up *rest 3′ btw sets
Warm up: 3′ cardio 2x 5 Sots press 5 Back sq 5 Snatch pull 5 Dip snatch 5 Snatch balance Strength: High hang sq snatch + Sq snatch + OHS w/ 3″ Descent 2x(1+1+2) @ 65-70% 2x(1+1+1) @ 70-75% Back sq Build to a 3RM -then- 1×5 @ 75% 1×15 @ 50% Metcon: 3x…
Warm up: 3′ Cardio 2x 16 Front rack openers 5-5 Lunge + twist 5 Muscle clean 5 Strict press 5 OHS 30″ Hollow hold Strength: Hang sq snatch + Sq snatch w/ 2″ pause in receiving position 4x(1+1) @ 60-70% Matcon: 3x 50 Double under 10 OHS @50/35kg 50 Double under 20 Power clean @50/35kg 50 Double under…
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: 2 min cardio Amrap 5′ 8/8 one leg hip thrust 8/8 one leg romanian deadlift 15 barbell good morning Strength: Every 2 min x5 = 10 min 3 deadlift @2121 tempo 70-80% + 10-10 @50-60% Metcon: CFGO 20’2 Amrap 20′ 4 dumbbell thruster 2×22,5 / 2×15 kg 6 ttb 24 double…
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 3x(1+1+1+1) @ 80-85% Halting snatch deadlift 5x(1.1.1) @ 90% Metcon: 3x AMRAP 8 30/60 D/S under 15 Wall ball 12/9…
