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 @ 70%
1×3 @ 80%
1x Max @ 90%
3×5 @ 65%
Metcon:
EMOM 40
1: 60/120 D/S under
2: 15 C2B
3: 14/11 cal bike
4: 7.5m Handstand walk
5: 3 Devil press @ 2x 22.5/15kg
Accessory:
3x
5 Strict T2B
Max T2B
3-4x
40″-1′ Sorenson hold
Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 Snatch deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip strict press 10 OHS 5 Slow snatch 5 Power snatch 5 Squat snatch Strength: 2-3x 1 Snatch deadlift + 1 Snatch pull + 1…
Warm up: 2′ cardio 2x 5 Inchworm 5-5 Single arm ring row 10 Push up 3 Wall walk 10 Scap pull up Strength: 4x 10-15 Bent over row @ 60-70% 15-20 Push up Metcon: AMRAP 30′ 500m Row 30 Sit up 20 Pull up 10 Box jump over 5 BMU
Warm up: 3 min cardio 2 sets: 10/10 Posterior hip strech 10 sots press 20 walking lunges overhead lateral felxion Strength: Snatch: Emom 12′ 1-4 min: 1 snatch + 2 ohs 68% 4-8 min: 1 snatch + 1 Overhead squat 73% 8-12 min: 1 snatch 78% Back Squat: 1×3 @72-77% 1×2 @77-82% 1×1…
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…
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′ bike 3x 10-10 Lat stretch on rig 12 Side to side kip swing 10-10 Banded pallof press 8 slow OHS @ pvc/empty BB Skill: AMRAP 3 Max rep BMU 3x 15-20 Straight arm banded lat pull down Strength: OHS 4×3 @ 75-85% Back squat 1×2 @ 82% 3×4 @ 75% Metcon: For time: 20-18-16-14-12-10-8-6-4-2…
