Warm up:
3 sets:
1:00 row
10/10 pec strech on rig
10/10 banded external rotation
:30 montain climber
Skill:
4 sets:
2-4 wall walk
15 m double kettlebell overhed carry
7,5-15 m hand stand walk
15 m overhead carry
2-4 wall walk
Metcon:
40-30-20-10
Wall ball 9/6kg
Lateral burpee box jump over
Accessory:
5 sets:
:40-1:00 Top Plank Matrix
Warm up: 3 sets 1:00 row 10/10 lat strech ring 3/3 single arm rope row :30 hollow hold Skill: 10 rds 1 rope climb 25 m farmer carry :30 rest Metcon: Emom 24-32′ Min 1: 15/12 cal row Min 2: 12 wall ball + 5-8 lateral burpee box jumps Min 3: 4-5 x 15…
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: For time: 30 Strict HSPU Tc.: 10′ 2x Max rep Strict press @65% Max rep Strict press @ 55% Max rep Strict press @ 45% Metcon: 5x 80/160 D/S under…
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 2×2 @ 78-83% 2×1 @ 85-90% Squat clean…
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…
Warm up: 3 sets 1:00 cardio 10/10 lateral lunge 15 med ball squat :30 Front plank on hands Strength: Back Squat: 6×3 @80% Skill: 2 sets: 4-8 ring/bar mu (8-15 chest to bar) 12 burpee box jump over rest 1′ 12 burpee box jump 4-8 ring/bar mu (8-15 chest to bar) Metcon:…
Warm up: 3′ Cardio 2x 10 Glute bridge 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ handstand hold Metcon: AMRAP 24 12 Deadlift @ 100/70kg 9 HSPU 15 Box jump over 200m Run
