Warm up:
3 sets
50 jumping jack
6 strict t2b
8 alt scorpio
8 dumbell goblet squat
Strength:
4×10 barbell shoulder press behind neck climbing weight
Metcon:
4 rds
10 sand bag clean and over shoulder 45-70/25-45 kg
30 m sand bag bear hug carry
10 double kettlebell thruster 24/16 kg
Accessory:
4 sets
10-15 ring dip
10-15 tempo ring row 2121
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: 3x 6 Bamboo bar OHS EMOM 8 3-5 OHS @ 50% Tempo 21×1 Metcon: For time: 50/36 cal assault bike 10 D-ball/sandbag clean @…
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…
Warm up: 3′ cardio 2x 5-5 Rotating lunge 5-5 Anterior hip pulse on box 5-5 Posterior hip stretch on box 10 Front rack openers 5 Muscle clean 5 Strict press 15″ Handstand hold against wall Strength: Every 2′ for 10′ 5-8 Strict press @ 70-80% EMOM 12 1: 30 Bicycle kick crunch 2: 30″…
Warm up: 3 min cardio 2 sets 10/10 posterior hip strech 10/10 forward lunge 10/10 front rack openers 10/10 side plank hip touch Strength: Emom 10′ Squat clean & jerk 1+1 @75-85% Back squat: Build to 1 RM Metcon: 3 sets 50 du / 100 su 10 hspu 20 single dumbbell box…
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: Bamboo bar OHS (or banded KB OHS) 3×8 OHS 3×2 @ 80-83% 2×2 @ 85-88% Deadlift 3×2 @ 88% EMOM 8 2 Speed deadlift @…
Warm up: 3x 10/8 cal ski 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Strength: 4x 8 Strict press @ 65-75% Metcon: 5x Amrap 3’30” 20 Alt. DB snatch @22.5/15kg 20 Box jump/step down In remaining time: MAX cal ski *rest 1’30” btw sets Accessory:…
