Warm up:
3 sets
0:45 cardio
30 jumping jack
16 alt v ups
10 wall squat
Emom 35′
1 min: 7 Back squat 60 kg
2 min: 15 hrpu
3 min: 8 Sand bag on
4 min: 15/12 cal cardio
5 min: rest
Accessory:
3 sets
20 ghd sit up
20 barbell good morning
Warm up: 1’30” ski 1’30” row 3x 10 Banded good morning 4-4 Turkish get up 3-3 KB windmills 5-8 Burpee broad jump Strength: 6x 4 Bench press @ 65% 6x 4 Deadlift @ 65% Metcon: EMOM 25 1: 13/10 cal row 2: 13/10 cal row 3: 3-7 Devil’s press @ 2×22.5/15kg 4: 15/12 cal bike…
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 Good morning @ empty barbell 10-10 Cossack squat 10-10 Single arm DB OH squat 10-10 Side plank rotations Strength: Bamboo bar OHS (or banded KB OHS) 3×8 OHS 3×2 @ 80-83% 2×2 @ 85-88% Deadlift 3×2 @ 88% EMOM 8 2 Speed deadlift @…
Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 Snatch deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip strict press 10 OHS 5 Slow snatch 5 Power snatch 5 Squat snatch Strength: Squat snatch 2×2 @ 78-83% 2×1 @ 85-90% Squat clean…
Warm up: 3′ SKi + 12-10-8 Rotating posterior DB press @ 5/2.5kg Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 5×5 @ 77.5-85% Metcon: EMOM 40 1: 14/11 cal ski 2: 60/120 D/S under 3: 15/12 cal row 4: 15 wall ball 5: 6-8 DB box step over Accessory: 3x…
Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 snatch Deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip Strict press 10 OHS Strength: 5x 3 Dip snatch + 2 Snatch balance 2x 1 Squat Snatch @ 65-75% 3x 4 Back squat @60-65%…
Warm up: 3′ Cardio 2x 4-4 Side lunge w/ floor touch 4-4 Rotating lunge w/ floor touch 4-4 Forward lunge w/ floor touch 12 Banded face pull 8 Front squat Strength: Front squat 3×5 @ 65-75% OHS 2×10 @ 50-60% Metcon: 2x for time 25 Deadlift @100/70kg 25 HSPU 25 Wall ball 25 T2B Accessory: 2x Max…
