Warm up:
3 sets:
1:00 row
1:00 / 1:00 couch strech
10/10 sinlge leg glute bridge
5/5 windmill
Strength:
Deadlift
3×3 @73%
1×15 @45%
Metcon:
5 rds
1 bar mu / burpee pull up
3 squat clean 60/40 kg
5 front squat 60/40kg
7 push jerk 60/40 kg
9 lateral burpee
11 hspu
Accessory:
5 sets
8/8 posted single leg deadlift
30 m Mixed overhead carry
:30 deadbug
Warm up: 3 min cardio 2 sets 10/10 posterior hip touch 10/10 forward lunge 10/10 fromt rack openers 10/10 side plank hip touch Strength: Emom 12’ 1-3 min Clean pull + hang clean + squat clean + front squat + Split jerk 60% 4-6 min squat clean + front squat + split jerk 65% 7-9…
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 GHD back extension 10-10 Side lunge 10 Jumping air squat 20″-20″ pallof hold Strength: Back squat 1×2 @ 87% 3×3 @ 80% Front squat 3×5 @ 70% Metcon: 10-9-8-7-6-5 Sandbag over shoulder 60/120 D/S under Accessory: 3x 12 Barbell hip thrust 3x 20…
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 3×5 @ 60% 2×10 @ 45% Metcon: 15′ to work for… 1200m Run + AMRAP in remaining time: 6 Alt DB snatch @ 22.5/15kg 4 Strict HSPU 1 Rope climb Accessory: 5x 12-12 Single…
Warm up: 3′ Bike 3x 8-8 Front rack oponers 6-6 Side lunge 6-6 Rotating lunge 6-6 Forward lunge 3 Hard med ball slam @9/6kg Strength: Front sq 5×2 @ 85-90% Metcon: EMOM 24 1.: 15/12 cal row // 6 Shuttle run 2.: 10-15 T2B // 1-2 Rope climb 3.: 8 dDB box step over //…
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 5 Snatch DL 5 Snatch pull 5 Dip snatch 5 Snatch balance 5 Back squat 5 Sots press Strength: High hang squat snatch + Squat snatch + OHS w/ 3″ descent 2x(1+1+2) @ 80-85% 2x(1+1+1) @ 83-88% Back squat 1×5 @ 75% 1×10 @ (20 RM) 100-110% 1×5 @ 75% 1×10 @ (20…
