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
1×1 @ heavy
1×3 @ 80-85%
1×6 @ 6570%
Metcon:
EMOM 30
1: 15/12 cal row
2: 15m Handstand walk
3: 15/12 cal C2 bike
4: 10 dDB box step up @ 2×22.5/15kg
5: rest
Accessory:
2-4x
25 GHD sit up
60m D-ball/sandbag bear hug carry
12-12 Single arm ring row
*rest 2′
Warm up: 3 min cardio 2×5 Snatch deadlift, snatch pull, muscle snatch, power snatch, ohs, snatch Strength: 3 sets 3 snatch @75% 9 touch and go snatch 43/30 kg Metcon: 6 rds 10 deadlift 85/55kg 15 ttb 30 double under Accessory: Tempo dumbbell bench press 2×6 2020 tempo 2×15-20 no tempo
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: 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 2x(1+1+2) @ 70-75% Clean pull 3×2 @ 102% Back Squat 1×1 @ 85% 1×8 @ (20 RM) 100-110% 1×1 @ 87.5%…
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: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: Strict press 3×5 @ 60% 2×10 @ 45% Metcon: 15′ to work for… 1200m Run + AMRAP in remaining time: 6 Alt DB snatch @ 22.5/15kg 4 Strict HSPU 1 Rope climb Accessory: 5x 12-12 Single…
Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 10 Air sq 30″ hollow hold Metcon: For time: 3 Rounds 300m run 21-18-15 Pull up 3 Rounds 200m run 15-12-9 C2B 3 Rounds 100m 9-6-3 BMU Tc.: 25′
