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 kickers
Warm up: 1’30” Row 1’30” Ski 2x 10-10 Lat. stretch on rig 10 Banded face pull 10-10 Single arm ring row 20″-40″ Bar dead hang Skill: Accumulate 12-15 Rope climb for quality EMOM 8 5-10 Band assisted strict chin up @ 20X1 : explosive up, 1″ at the top, 2″ down, no pause at the bottom…
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: 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: OHS 2×2 @ 82.5-87.5% 2×1 @ 87.5-92.5% Deadlift 2×3 @ 77.5% 1×2 @ 85% 1×1 @ 92.5% Metcon: For time: 2x 20 DB alt snatch @32/22.5kg…
Warm up: 3′ bike 2-3x 20 Plate hop 5 Streight leg box jump 30″ Mountain climber + EMOM 5 Building from empty BB 1 Snatch pull to hold + 1 High hang power snatch + 1 Low hang power snatch + 1Floating power snatch Strength: Power snatch 3×2 @ 70% EMOM 4 1 Power snatch…
Warm up: 3′ Bike 2-3x 20 Plate hop 5 Straight leg box jump 30″ Mountain climber EMOM 5 1 Clean pull to hold + 1 High hang power clean + 1 Floating power clean + 1 Split jerk Strength: Power clean + Power jerk + Power clean + Split jerk w/ 2″ pause in receiving…
