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
1×5 @ 80%
1×3 @ 85%
1×1 @ 90%
1x Max @ 92%
Metcon:
EMOM 40
1: 14/11 cal row
2: 10 Burpee over rower
3: 13/10 cal ski
4: 15 KB Swing @24/16kg
Accessory:
4-5x
4-4 Top plank matrix
3-4x
1′ sled push
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: Squat snatch 2×2 @ 78-83% 2×1 @ 85-90% Squat clean…
Warm up: 3′ Assault bike 2x 15-15 Front rack openers 5 Hang SQ clean 5 Split jerk 5 Thruster w/ 2″ pause at top Strength: Clean pull + Power Clean + High Hang SQ Clean + Power jerk 3x (1+1+1+1) @ 40-60% SQ clean + High hang sq clean + Split jerk 2x (1+1+1) @70-80%…
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 6×3 @ 82.5-87.5% EMOM 10 3-5 Strict Handstand push up //box pike handstand push up Metcon: For time: 10x 7.5m Handstand walk 10 Box jump over w/ step down 8 DB hang clean&jerk…
Warm up: 3 min cardio 3 sets 8/8 dumbbell one leg rdl 15 hip thrust 10 barbell good morning + shoulder press behind neck 5 hindu push up Strength: 3×2 @2121 Tempo deadlift 73-83% + 8+8+8 @ 50-60 % Metcon: CFGO 20’4 30 box jump 15 clean and jerk 40/30 kg 30…
Warm up: 3′ Cardio 2x 10 Glute bridge 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank Metcon: 7x 20 GHD sit up 10 DB bench press 10 Alt. pistol squat 20 pull up *rest 1’30” btw sets
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…
