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:
OHS
2×2 @ 82.5-87.5%
2×1 @ 87.5-92.5%
Deadlift
2×3 @ 77.5%
1×2 @ 85%
1×1 @ 92.5%
Metcon:
For time:
2x
20 DB alt snatch @32/22.5kg
26 T2B
1x
20 Squat snatch @57/41kg
Accessory:
3x
1′ banded glute bridge hold
20-30 Seated hamstring curl
3-4x
20 Weighted abmat sit up @8-14kg
Warm up: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Squat clean + High hang squat clean + Split jerk 3x(1+1+2) @ 70-75% Clean pull 3×1 @ 105% Back Squat Build to a 20RM Metcon: For time: 4x 10 power C&J @50/35kg…
Warm up: 3′ SKi + 12-10-8 Rotating posterior DB press @ 5/2.5kg Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 1×3 @ 62.5% 1×3 @ 72.5% 1x Max unbroken @ 82.5% Metcon: EMOM 20 1: 12/9 cal ski 2: 12/9 cal ski 3: 16 Alt pistol // 32…
Warm up: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: Strict press 4×8 @ 65-75% Strict Handstand push up //box pike handstand push up 5×5 Metcon: 5x 18/13 cal ski 3 Wall walk 2 Rope climb 2 Wall walk 1 Rope climb *rest 1′ btw sets…
Warm up: 3 sets 15 /12 cal cardio 10 soulder taps in hspu position 10 wall squat Strength: 5x 2min 10 barbell bench row 10 dumbell bench row Metcon: 4 rds 8 sand bag clean 12 hspu/pike push up/ x1,5 hrpu 14 wall ball 9/6 kg Accessory: 3 sets: 8/8 bulgarian squat…
Warm up: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Squat clean + High hang squat clean + Split jerk 3x(1+1+1) @ 70% Every 45″ – 6′ (8sets) 1 Rieser clean pull @ 85% Front Squat 6×2 @ 70% Metcon: AMRAP 15…
Warm up: 3′ cardio 2x 4-4 Side lunge w/ floor touch 4-4 Rotating lung w/ floor touch 4-4 Forward w/ floor touch 12 PVC pass through 12 Slow OHS w/ PVC Strength: Overhead squat 3×3 @ 70-80% Front squat 2×12 @ 55-65% Metcon: AMRAP 12 16 Alt. DB snatch @22.5/15kg 50/100 D./S. under 4 Wall walk 16…
