Warm up:
2 min cardio
Amrap 5′
8/8 one leg hip thrust
8/8 one leg romanian deadlift
15 barbell good morning
Strength:
Every 2 min x5 = 10 min
3 deadlift @2121 tempo 70-80%
+
10-10 @50-60%
Metcon:
CFGO 20’2
Amrap 20′
4 dumbbell thruster 2×22,5 / 2×15 kg
6 ttb
24 double under / 48 simple
Accessory:
Streching
Warm up: 3 min cardio + 2 sets: 10/10 posterior hip strech 10/10 forward lunge w / Floor Touch 10/10 Front Rack openers 10/10 Side plank hip touch Strength: Emom 12: 1-4 min: Low hang power clean + front squat + squat clean + split jerk @60% 5-8 min: High Hang power clean +…
Warm up: 3′ cardio 2x 5 Sots press 5 Back sq 5 Snatch pull 5 Dip snatch 5 Snatch balance Strength: High hang sq snatch + Sq snatch + OHS w/ 3″ Descent 2x(1+1+2) @ 65-70% 2x(1+1+1) @ 70-75% Back sq Build to a 3RM -then- 1×5 @ 75% 1×15 @ 50% Metcon: 3x…
Warm up: 3x 10/8 cal cardio 5 Inchworm 5-5 Single arm ring row 10 Push up 3 Wall walk 10 Scap pull up Strength: 4x 10-15 Bent over row @ 65-75% 8-12 Bench press @ 70-80% Metcon: AMRAP 20′ 7.5-7.5m dDB front rack walking lunge 15 C2B/ Pull up 15 T2B 7.5-7.5m Handstand walk / Bear walk
Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 10 Air sq 30″ hollow hold Metcon: AMRAP 12′ 16 Pull up 8 Burpee over DB 4 Single arm Thruster @22.5/15kg *Rest 5′ For time: 5x 30 GHD sit up 2x10m HS walk 5 BMU / burpee pull up
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: 3′ cardio 2x 10-10 Suitcase deadlift 15 Banded glute bridge Strength: Deadlift 5×2 @ 80-90% Metcon: EMOM 40 1.: 15/12 cal row or bike 2.: 3-5 D-ball/Sandbag clean @ 70/45kg 3.: 12/9 cal ski 4.: 15″-30″ Hanging L sit hold Accessory: Seated box jump 3×5 Depth drop + vertical jump + broad jump…
