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
Accessory:
4×8/8 incline dumbbell bench press
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 0:30 Handstand Hold Strength Overhead Squat 1×5 68% 1×4 73% 1×3 79% Squat Snatch EMOM 9 1×3 67% 1×2 70% 1×1 74% 2×4 Snatch Pull 97% Metcon Amrap 18 1600m Run 45 HSPU Max Cal Cardio
Warm up: 3 sets 15/12 cal row 10/10 half knee soulder pree 10 goblet sq 5 half burpee Skill / Practice / Strength: 8-10 min Ring mu, bar mu, du, hswlk, practice 5 rds 6 shoulder press with barbell Metcon: Every 3 min x 5 5 Power clean 60/40 kg 5 Thruster 60/40 kg…
Warm up: 2 sets 15/12 cal cardio 10/10 pec strech on the rig 10/10 lat strech on the rig 10/10 one leg glute bridge 10/10 one leg romanian deadlift Strength: 4×3 Deadlift @70-80 % 8-6-6 @45-55 % Metcon: Amrap 15 15 T2b 10 box jump over / step down 5 wall walk …
Warm up: 3:00 bike 2sets: 1:00/1:00 couch strech 10/10 single leg glute bridge 5 inchworm Metcon: Emom 40′ 1: 12/10 AAb 2: 10 burpee box jump overs 3: 15/12 cal row 4: 15m front rack walking lunge Accessory: 4 sets: 15/15 m oh carry 15 weighted sit up
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…
Warm up: 3 sets 15/12 cal row 10/10 suitcase deadlift 10 ring row 2 sec top 10 straight leg sit up Strength: 4 set: 6 deadlift 72% 6 seated box jump Emom 5’ 30 sec jumping lunges Metcon: 4 rds 100 du 10 strict pull up 15 push press double kettlebell 24/16…
