Warm up:
3 rds
15/12 cal cardio
20 plank to push up
50 m walking lunges
Strength:
Emom 4 x 5 =15 min
8-12 chin up
8 bench press heavy
12-15 Weighted sit up
Metcon:
Amrap 12′
4 sand bag clean
6 strict hspu / hspu / pike push up
8 dumbbells thruster 22,5/15 kg
Accessory
3 sets
8/8 bulgar squat
10/10 split squat
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…
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: 3x Max rep Strict press @ 70% Max rep Strict press @ 60% Max rep Strict press @ 50% Metcon: 5x AMRAP 2′ 18/15 cal row 6 Power clean & jerk…
Warm up: 5 Inchworm 5-5 Rev. plank knee tuck 10 Air sq 5-5 Side lunge + floor touch 10 Half burpee Strength: Every 2′ for 10′ 1 Snatch + 1 Hang snatch + 1 OHS Metcon: For time: 60m OH/front rack lunge @22.5/15kg 50 DB box step up 40 GHD sit up/plate sit up 50…
Warm up: 3 min cardio 2×5 Snatch deadlift, snatch pull, muscle snatch, power snatch, ohs, snatch Strength: 3 sets 3 snatch @75% 9 touch and go snatch 43/30 kg Metcon: 6 rds 10 deadlift 85/55kg 15 ttb 30 double under Accessory: Tempo dumbbell bench press 2×6 2020 tempo 2×15-20 no tempo
Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 Deadlift 10 Hang muscle clean 10 Strict press 10 Front squat Strength: 3x 1 Power clean + 2 Low hang squat clean + 1 Split jerk @ 40-50% 4x 1 Squat clean + 1 Split jerk @…
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 -Build to a heavy double for today Riser…
