Warm up:
3 rds
15/12 cal row
10 goblet sq
15 banded face pull
:30/:30 pallof press
Strength:
Squat clean + split jerk + squat clean + split jerk
2 x (1+1+1+1) @83%
3 x (1+1) @85-90%
Emom 8’
1-4 rds: 2 reps @73%
5-8 rds: 1 reps @76%
Metcon:
For time:
400 m run
3 rope climb
21 thruster 40/30 kg
300 m run
2 rope climb
15 thruster 40/30 kg
200 m run
1 rope climb
9 thruster 40/30 kg
Accessory:
Dumbbell farmers lunges
1:15 x 7:30 (6sets)
10 reps
3 rds
:40-1:00 sorenson hold
Warm up: 3 rds 15/12 cal row 20 bodyweight lunge 10/10 one arm dumbbel upright row :30 hanging knee tuck hold Strength: Squat clean + hang clean + split jerk Build to heavy complex (1+1+2) 3x (1+1+2) 75% Emom 8’ 3 Back squat 75-80% Metcon: Rope climb 5-4-3-2-1 Thruster 20-16-12-8-4 Chest to bar/…
Warm-Up 3sets 15 Cal Row 15 Jumping Squat 8/8 Single Arm Ring Row 0:30 Hollow Hold Strength 2x(1+1) Squat Snatch+Floating Snatch 80% 3×1 Snatch 80-85% Back Squat 1×5 70% 1×3 75% 1×2 80% 1×5 72,5% 1×3 77,5% 1×2 82,5% Metcon 4sets 1:00 Max Umbroken T2B + Max Cal Cardio in Remaining…
Warm-Up 2 sets 1:30 Cardio 6 inchworm 0:30 Handstand Hold 60 Simple Under Strength Bench Press 1×10 55% 1×7 63% 1×5 71% 4×4 79% Metcon Amrap 6 2 Bar Muscle Up (+2) 8 KB Swing 24/16kg 4 Bar Muscle Up 8 KB Swing 6 Bar Muscle Up 8 KB Swing ….. …
Warm-Up 3sets 15 Cal Cardio 15 Glute Bridge 15 Band Pull Apart 0:30/0:30 Side Plank Strength 5×5 Strict Press 75% Rest 1:00 Metcon Open 25.1 As many rounds and reps as possible in 15 minutes of: – 3 lateral burpees over the dumbbell – 3 dumbbell hang clean-to-overheads – 30-foot walking…
Wu: 3 rds 10 kb halo 12 plank to push up 10 tuck up 12 arch rock Only BB 5 rds 5 hang clean 10 biceps curl 15 shoulder press 20 bb side 30-45 sec rest btw rds Metcon 200 m inga run 20 alt db hang clean & jerk 200 m inga run…
Warm up: 3 sets: 15/12 cal cardio 20 plank jack 30 sec wall sit 10/10 one arm upright row Strength: Squat clean+Split jerk+Squat clean+Front squat+Split jerk 2x(1+2+1+2+1) 75% 2x(1+1+1+1+1) 80% 3 x 15 Back Squat climbing weight Metcon: 3 rds 100 Du /200 su 10 alt devils press 22,5/15 kg 20 pull up…
