Warm up:
3 sets
15 /12 cal cardio
10 soulder taps in hspu position
10 wall squat
Strength:
5x 2min
10 barbell bench row
10 dumbell bench row
Metcon:
4 rds
8 sand bag clean
12 hspu/pike push up/ x1,5 hrpu
14 wall ball 9/6 kg
Accessory:
3 sets:
8/8 bulgarian squat
8/8 one leg rdl
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: For time: 5x 400m Run 20m HSW 10 BMU
Warm up: 3 sets 1min row 10/10 pec strech on rig 10/10 banded external rotation :30 mountain climber Strength: 5×10 Bench press climbing weight Metcon: 6 rds 15 m handstand walk / 3-5 wall walk 15 wall ball 150 m inga run Accessory: 8x :20 hollow rock
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 @ 75% 6x 4 Deadlift @ 75% Metcon: Every 4′ – 40′ (10rounds) 1000/800m bike 8 Power clean & jerk @ 60/45kg 1-3 Rope climb Accessory: Single arm…
Warm up: 3′ cardio 2x 10 Snatch grip RDL 10 Hang Muscle snatch 5 Snatch balance 30″-1′ OHS bottom hold Strength: Muscle snatch + OHS + Floating snatch 3x(1+2+1)@40-60% Every 1’30” for 9′ (6 sets) 1 Power snatch + 1 Sq snatch @60-70% Metcon: AMRAP 10 20 KB swing @24/15kg 20/15 cal assault bike Accessory:…
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 Work up to a heavy 1+1+1+1+1 complex…
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Snatch deadlift + Snatch pull + Power snatch + Snatch balance 2-3x(1+1+1+1) @ 40-60% Squat snatch 4×2 @ 75% Riser snatch pull 3×5 @ 88% Metcon: AMRAP 7 3-6-9-12-…. Thruster @ 45/30kg GHD sit…
