Warm up:
3 min cardio
2 sets
15 hip thrust
10 barbell good morning
10/10 one leg kb romanian deadlift
Strength:
Deadlift: 4×3 tempo 70-80 %
+ 8-6-6 @50-60%
Metcon:
CFGO 18.2
1-2-3-4-5-6-7-8-9-10 Dumbbell front squat 2×22,5 / 15kg
Bar facing burpee
then
1 rep max clean
Time cap 15 min
Accessory:
2-3 sets
3 min row
Warm up: 3 min cardio 2 sets 10/10 posterior hip strech 10/10 forward lunge 10/10 front rack openers 10/10 side plank hip touch Strength: Emom 10′ Squat clean & jerk 1+1 @75-85% Back squat: Build to 1 RM Metcon: 3 sets 50 du / 100 su 10 hspu 20 single dumbbell box…
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 @ 75-80% 2×1 @ 82-87% Riser Snatch…
Warm up: 3′ SKi + 3x 10-10 Rotating posterior DB press @ 5/2.5kg 10-10 Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 1×5 @ 80% 1×3 @ 85% 1×1 @ 90% 1x Max @ 92% Metcon: EMOM 40 1: 14/11 cal row 2: 10 Burpee over rower 3: 13/10…
Warm up: 3′ Cardio 3x 12-12 Posterior hip stretch on box 8 Good morning 15m Forward lunge with floor touch Strength: Every 2′ x 12 sets 3 Deadlift @ 72.5-77.5% 3-4x 12 D-ball/sandbag bear hug squat *rest 1′ 8-8 Landmine twist Metcon: For time: 3x 16 Wall ball @ 9/6kg 16 DB snatch @22.5/15kg 8…
Warm up: 3′ bike 10-10 Lat stretch on rig 12 Side to side kip swing 10-10 Banded pallof press 8 slow OHS @ pvc/empty BB Skill: EMOM 12 1-6.: 40″ Bike 7-12.: 1-4 BMU 3x AMRAP 1′ Jumping BMU Strength: OHS 3×3 @ 70-80% Back squat 3×6 @ 70% Metcon: For time: 15-12-9-6-3 Thruster @ 45/30kg *Btw sets…
Warm up: 3′ cardio AMRAP 5 4-4 Side lunge w/ floor touch 4-4 Rotating lunge w/ floor touch 4-4 Forward lunge w/ floor touch 12 PVC pass through 12 Slow OHS w/ PVC Strength: OHS 3×5 @ 65-75% Front sq 2×10 @50-60% Metcon: For time: 21 Thruster @50/35kg 15 Burpee box jump over 9 RMU/BMU 1200m…
