Warm up:
3 rds
15/12 cal
20 banded good morning
10/10 single arm ring row
:40 front plank
Strength:
3×10 strict press banded kettlebell on barbell
3×10/10 top down gorilla row
2x Max unboken Diamond push up
Metcon:
3 rds
30 m dual kettlebell front rack carry 24/26
20 cal row
10 push press
5 wall walk
Accessory:
3 sets
:20 hollow rock
:20 hollow hold
:20 arch rock
:20 arch hold
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 16 Alt. DB Power Clean 16 Band Pull Apart Strength Push Press 1×8 66% 1×7 72% 1×6 76% 2×5 80% Strict Press 4×6 90% of 6RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 6 Power Clean 70/45kg 15/12 Cardio Max Rep Legless Rope
Warm-up EMOM8 1.0:45 ski/row 2.15 Banded Pull Apart 3.0:45 ski/row 4.16 Starfish Strength Strict Press 5×6 80-85% Every 2:00 Cardio 5 rds For Time (18 min Time cap) 50-40-30-20-10 Cal Row 15 Box Jump Over 60/50 cm 12 Shuttle Run(7,5/7,5) Accessory 3rds 6/6 Gorilla Row 0:30 Max rep Barbell Curl 0:30 Max…
Warm-Up 3sets 1:00 Cardio 10 Alt. DB Clean and Jerk 10 Glute Bridge 10 DB Goblet Squat Strength 3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 78% 2x(2+1) Squat Clean+Split Jerk 83% 2x(1+1) Squat Clean+Split Jerk 85-90% EMOM8 1.-7. 1 Front Squat 81% 8.7 Front Squat 73% Metcon 4 Sets of…
Warm-Up 2 sets 1:30 Cardio 10 inchworm 15 Ring Row 20 Alt. Lunge Strength Bench Press 1×8 55% 1×6 67% 1×4 73% 1×2 79% 3×2 85% Metcon For Time 15-12-9-6-3 C2B Wall Ball 9/6kg Accessory 3 sets 20 V-Up 20 Candlestick Toe Touch
Warm up: 3 sets 15/12 cal ski 10 good morning empty barbell 6/6 kettlebell windmill :30 Arch to hollow hold Strength: Squat snatch Build to heavy single 1 RM today Snatch pull: 2×1 +20kg Skill: Establish a set of max unbroken ring mu or bar mu Metcon: 21-15-9 100 / 60kg Deadlift…
Warm-Up 2 sets 1:30 Row 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Flutter Kick Strength Overhead Squat 1×5 65% 1×4 70% 1×3 75% 1×2 80% 2×1 84% Squat Snatch 1×2 74% 1×2 77% 2×1 80% 2×4 Snatch Pull 100% Metcon Amrap 15 800 m Row 30 V-Up 400 m Row…
