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:
3 rds
10 devils press 2x 22,5/15kg
12 dumbells lunge 2x 22,5/15kg
14 pull up /x2 ring row
Accessory:
3 sets:
15 barbell biceps
15 dumbells hummer curls
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 1×5 @ 55% 1×5 @ 65% 1x max reps @ 75% EMOM 8 1-3 Negative Box pike handstand push up 5″ descent, top to bottom Metcon: AMRAP 6 3 Burpee box jump over…
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) @ 80% 2x(1+1+1+1+1) @ 85% *OPTIONAL*…
Warm up: 400m Jog 2x 10-10 Side to side hamstring swing 10-10 Forward-back hamstring swing 15m walking lunge 2x 10-10 Pec stretch on rig 5-5 DB/KB windmill 10-10 Single arm ring row 5-5 Front plank shoulder tap Strenght: 21-15-9-6 Band assisted strict chin up Push up Metcon: For time: 20 HSPU 400m Run 3 Rope…
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 1×1 @ 90% 3×3 @ 82% Front squat 4×3 @ 75% Metcon: 8x 30/60 D/S under 16 Goblet Alt lunge @22.5/15kg 16 T2B Accessory: 3x 20 Reverse hyper 3x…
Warm up: 3′ Bike 2x 5 Snatch pull 5 Dip Snatch 5 Snatch balance 5 Sots press 10 Back squat Strength: High hang snatch + Squat snatch + OHS w/ 3″ Descent 2x(1+1+2)@ 70-75% 2x(1+1+1)@ 75-80% Back squat 1×1@ 85% 1×10 (20RM)@ 90-100% 1×1@ 85% 1×10 (20RM)@ 80-90% 1×1@ 85% 1×20 (20RM)@ 70-80% Metcon: AMRAP…
Warm up: 1’30” Row 1’30” Ski 2x 10-10 Pec stretch on rig 5-5 DB/KB windmill 10-10 Single arm ring row 5-5 Front plank shoulder tap Skill: Every 1’30” – 15′ 1-3 Rope climb 8-12 Ring dip (kipping) Accessory: 4x 10-10 Single arm ring row 10-10 Seated single arm DB strict press Metcon: AMRAP 5 18/15…
