Warm up:
3 sets
15/12 cal skierg
10/10 suitcase deadlift
15 band pull apart
20 heels over db-kb
Strength:
8 Barbell RDL 55%
20 Banded goodmorning
Metcon:
3 rds
10 Sand bag / Slam ball clean
8 Sand bag bear hug lunges step
6 man maker 22,5/15 kg
4 bar mu 6 burpee pull up
2 wall walk
Accessory:
2 x
15-20 hamstring walking
1 min sorenson hold every :10 1 ghd back extension
Warm up: 3 rds 15/12 cal row 20 bodyweight lunges 10/10 single upright row 20 russian twist Strength: High hang snatch + Snatch + Ohs 2x (1+1+2) 67-70 % 2x (1+1+1) 72-75 % Front squat 5×3 67% Metcon: 40-30-20 Burpee 12-10-8 Ring mu/ bar mu/ pull up / jump pull up / band pull…
Wu: 3 rds 20 banded pull 10/10/10 I/Y/T 25 m ↔️ kb front rack carry Strength Emom 10”: Odd: 20-25 banded triceps Even: 6-10 deadlift 50-60 % Metcon: 3 rds 36 hrpu 24 jumping lunges 12 pull up / ring row x1,5 6 reverse burpee SMR & STRECHING
Warm up: 15/12 cal cardio 10/10 suitcase deadlift 10 ring row :02 pause at top :30 hollow hold Strength: Back squat: 1×3 65% 1×3 73% 1×3 77% 1×3 81% 1×3 85% Front squat 1×5 61% 1×5 66% 1×5 71% 1×5 75% Metcon: Amrap 4′ 20/16 cal ski 4 rope climb rest…
Warm-Up 3sets 15 Cal Cardio 10/10 DB Alt. Snatch 20 Alt. Lunge 15 Band Pull Apart Strength 3×1 Snatch 90-95% 2×3 Snatch Deadlift (110% 1RM Snatch) Back Squat 3×2 85-90% Metcon 5 Rounds For Time 300/250m Row 6-9-12-15-18 HSPU SMR
Warm up: 3:00 Skierg 2×5 Snatch Deadlift 2×5 Snatch Pull 2×5 Muscle snatch 2×5 Power snatch 2×5 Ohs 2×5 Squat snatch Strength: 3 sets 3 snatch @75% 15 Touch and go Snatch 35/25 kg Metcon: Amrap 6′ 3-3-3-6-6-6-9-9-9–12-12-12…. Power clean 60-85/35-55kg Strict HSPU / HSPU / Pike Push up / hand realese push…
Warm up: 3 set 15/12 cal cardio 10/10 single leg glute bridge 10 sots press empty barbell 30” hollow hold Strength: Strict press: Build to 1 RM 10 reps 50 % 8 reps 60% 4 reps 65% 3 reps 72% 2 reps 78% 4-5 x1 reps 84-90-96-102-103+ % Emom 6’ 2 Split…
