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 lateral burpee over db
rest 1
Amrap 3′
6 thruster 40/30kg
6 bar facing burpee
rest 1
Accessory:
3 sets:
10-15 band assist strict chest to bar
8-12 kb seal row
12-15 rear delt fly
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
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′ row 2x 15 Banded external rotation 15 Band pull apart 20 Walking lunge + twist 2x 10-10 Front rack opener 5 Front squat 4 Floating squat clean 3 Tall jerk Strength: Squat clean + Split jerk + Squat clean + Front squat + Split jerk 2x(1+2+1+2+1)@ 73% 2x(1+1+1+1+1)@ 78% Clean pull 3×4…
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′ SKi + 12-10-8 Rotating posterior DB press @ 5/2.5kg Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 1×3 @ 70% 1×3 @ 80% 1x Max @ 90% 3×5 @ 65% Metcon: EMOM 40 1: 60/120 D/S under 2: 15 C2B 3: 14/11 cal bike 4: 7.5m Handstand…
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 …
