Warm up:
3 sets:
1:00
10/10 lat strech ring
3/3 single arm rope row
:30 Hollow hold
Skill:
3 sets:
2 rope climb
20 russian kettlebell swing 32/24 kg
2 rope climb
Metcon:
6 sets:
:40 cal row
:20 rest
:40 wall ball
:20 rest
:40 lateral burpee box jump over
Accessory:
3 sets:
12/12 side plank rotation
12/12 side plank hip touch
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: Bench press – Build to heavy set of 5 4x 6-10 Romanian Deadlift @ 50% tempo 31×1 Metcon: Every 4′ – 40′ (10rounds) 60m Farmer’s carry @2×24/15kg 15 T2B 300/250m row Accessory: 6x…
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 5×1 @ 85-90% 2x 2 Squat clean + 1…
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 2×5 @ 70-80% 2×3 @ 75-85% OHS 2×15 @ 55-65% Metcon: AMRAP 20 500/400m Row 5-6 RMU/BMU/Burpee pull up 10 Deadlift @ 85/55kg Accessory:…
Warm up: 3x 1’30” Bike 10-10 Lateral lunge 15 Med ball sq 30″ Front plank on hands Strength: Back sq 3×3 @80-90% Skill: EMOM 12 1.: 2-6 RMU/BMU/Burpee pull up 2.: 1-2 Rope climb 3.: rest 4.: 1-2 Rope climb 5.: 2-6 RMU/BMU/Burpee pull up 6.: rest Bonus: EMOM 10 2-4 Wall walk
Warm up: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: Strict press 1×3 @ 60% 1×3 @ 70% 1x max reps @ 80% EMOM 15 1.: 2-4 Negative Box pike handstand push up 5″ descent, top to bottom 2.: 20″-30″ Wall facing handstand hold 3.: Rest Metcon: For…
Wu: 3:00 cardio 2 sets 10/10 pec strech on rig 10 banded press 10/10 lat strech on rig 10 alt lunge w/lateral flexion Strength: 5×3 strict press @75-85% Metcon: 2 sets: Amrap 3′ 8 dumbbell snatch 22,5/15kg 4 burpee box jump overs rest 1:00 Amrap 3′ 8 db havng clean and jerk 8…
