Warm up:
3 sets
1:00 row
10/10 pec strech on rig
10/10 external rotation
:30 mountain climber
Skill:
Emom 8′
7,5 m + handstand walk
Basic:
4 sets
:40 max rep wall walk
1:20 rest
:20 max rep plank shoulder tap
Metcon:
4 sets:
Amrap 2′ : Max cal row
Amrap 2′ : 12 wall ball 9/6kg + 8 lateral burpee box jump overs 60/50 cm
Amrap 2′ : Max rep shuttle run
2 min rest
Accessory:
4 sets:
15/15 m suitcase carry
:30 Hollow hold
Warm up: 3′ Cardio 2x 16 Front rack openers 5-5 Lunge + twist 5 Muscle clean 5 Strict press 5 OHS 30″ Hollow hold Strength: Hang sq snatch + Sq snatch w/ 2″ pause in receiving position 4x(1+1) @ 60-70% Matcon: 3x 50 Double under 10 OHS @50/35kg 50 Double under 20 Power clean @50/35kg 50 Double under…
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: EMOM 10 3 Front squat @ 60% Metcon: AMRAP 16 40/32 cal bike 24 Box jump over w/ step down 16 Single arm DEvil’s press @…
Warm up: 2 min bike 3 rds 5 burpee no push up 10 light dumbbell front raises 5 light strict press Strength: 5×8 Strict press Metcon: Amrap 10 min 10 cal cardio 10 box jump /step 10 ttb / k2e / k2c Accessory: Amrap 5′ 16 dumbbells Alt biceps 16 dumbbells alt triceps…
Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 10 Air sq 30″ hollow hold Metcon: For time: 4x 20 GHD sit up 2x10m HS walk 5 BMU / burpee pull up *rest 4′ For time: 21 USA swing 21 Pull up 30m Bear hug sandbag carry 18 USA swing…
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: For time: 5x 400m Run 15m HSW 25 Pull up 5 Push jerk @ 60/35kg
Warm up: 3x 10/8 cal ski 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Strength: 4x 8 Strict press @ 65-75% Metcon: 5x Amrap 3’30” 20 Alt. DB snatch @22.5/15kg 20 Box jump/step down In remaining time: MAX cal ski *rest 1’30” btw sets Accessory:…
