Warm up:
3 rds
100 simple under
10 snow angel
10 scapula pull up
10 air squat
Strength:
5×8 shoulder press +10%
Metcon:
3 rds
30 russian kb swing
30 goblet squat
30 abmat sit up
100 du/200 su
Accessory:
3 sets
20 alt hummer biceps curls
20 triceps kicks
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′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Snatch deadlift + Snatch pull + Power snatch + Snatch balance 2-3x(1+1+1+1) @ 40-60% Squat snatch 4×2 @ 78% Riser snatch pull 3×4 @ 90% Metcon: 5x AMRAP 3 16/32 D/S under 8 DB alt…
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10 Push up 30″ plank 5 Strict pull up Metcon: 4x 200m Run/250m cardio 21 GHD sit up 14 Pull up 7 Deadlift @ 100/60 kg 14m Handstand walk 21 T2B *rest 2′
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: 3:00 Cardio 2 sets: 5 snatch dl + 5 Snatch pull + Muscle snatch + 5Power Sn + Ohs + 5 Snatch Strength: Emom 15′ 1: 10 power snatch 45/30 kg 2: 15/12 cal cardio 3: rest Metcon: 3 rds 600/500 row 25 t2b 15 Power clean 60/40kg Accessoy: 3…
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 @ 70% 1×3 @ 80% 1x max reps @ 90% Metcon: For time: 6 Strict HSPU 12 Wall ball @9/6kg 24/48 D/S under 12 Strict HSPU 18 Wall ball @9/6kg 48/96 D/S under 18 Strict HSPU…
