Warm up:
3 sets
15/12 cal ski
20 banded glute bridge
10/10 half kneeling single arm strict press
0:30 hollow hold
Skill / Strength:
8 sets
2 tempo negatives Strict handstand push up 0:05 tempo from top to bottom
5 sets
1 RM 50% SHSPU
3×10 Dumbbell bench press
Metcon:
4 rds
3 rope climb RX leg less
6 sand bag / slam ball clean
30 m sand bag / slam ball bear hug carry
15 m hand satnd walk / 30 m bear walk
Accessory:
4 sets
10 barbell biceps curls
10 dumbbell hummer curls
Warm up: 3 sets 15/12 cal row 10 scapula pull up 10 alt scorpio 10 lunge Strength: Emom 15’ 10 pull up 10 shoulder press 15 weighted sit up Metcon: 3 kor 30 dumbbel snatch 30 oh alt lunges 30 sit up Accessory: 4 sets 20 barbell biceps 20 barbell triceps…
Warm-Up 3 Sets 1:00 Cardio 8/8 Ring Row 6 Inchworm 0:30 Hollow Hold 3 Sets 10 Jumping Chest to Bar Pull Ups 20 KB Russian Swing (50/35) 500 m Row/Ski / 1000 m Bike 5 Sets: 50 Double Unders (or 75 Single Unders) 6 Strict Pull Ups 7 Strict Ring or Bar Dip…
Warm up: 15/12 cal row 10 barbell good morning 10 dumbbell upright row 20 knee tuck Strength: Squat Snatch Build to a heavy double for the day 75%+ snacth pull: 3×3 @96-101% Metcon: 1600 m run / 2000 m row / 4000 m bikeerg 100 kettlebell swing 24/16 kg 100 box jump / step down…
Warm-Up 3 sets 1:00 Cardio 15 Glute Bridge 10/10 Band Monster Walk 15 Band Pull Apart Strength Back Squat 10 57% 8 67% 6 71% 4 76% Front Squat 1×5 60% 2×5 70% Cardio Row Intervals 6 sets 500 m (5K Tempo) Rest 1:00 Accessory Emom 6 0:10-0:30 L-Sit Hold
Warm-Up 3 sets 15 Cal Cardio 10/10 Single Arm Dumbbell Strict Press 5/5 Windmills 15 V-Up Strength Dumbbell Strict Press 4×12 Rest 1:00 Band Assisted Strict Pull-Up 5×15 Rest 1:30 Metcon Amrap 7 10 Power Snatch 35/25 kg 3 Bar Muscle-Up/Burpee Pull-Up Accessory EMOM 9 1.0:30 Hollow Hold 2.20 Candlestick Toe…
Warm up: 3 rds 15/12 cal cardio 20 bodyweight walking lunge 10/10 windmill 20 v-ups Strength: 3 sets 6 deadlift 76% 6 seated box jump Emom 5’ 30” Jumping box step up Metcon: 40-30-20-10 Dumbell snatch 22,5/15 kg 10-8-6-4-2 Bar mu/ burpee pull up Accessory: 4 set 25 prone hamstring curl…
