Warm up:
3x
1’30” Bike
10-10 Lateral lunge
15 Med ball sq
30″ Front plank on hands
Strength:
Back sq
6×5 @ 80-85%
Skill:
3x
2kör
4 Shuttle run (7.5-7.5m)
2-6 RMU / C2B
8 HSPU / 8-12 push up
*rest 3′ btw sets
Cardio:
3x AMRAP 7′
+5 cal Assault bike
+5 cal Ski
+5 cal Row
*rest 3′ btw sets
Bonus:
EMOM 10′
10 BAr facing burpee
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…
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: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Squat clean + High hang squat clean + Split jerk 3x(1+1+2) @ 80-85% Clean pull 5×1 @ 105% Front Squat 3×3 @ 75-85% Metcon: For time: 9-6-3-6-9 Ring muscle up / BMU…
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 1×2 @ 87% 3×3 @ 80% Front squat 3×5 @ 70% Metcon: 10-9-8-7-6-5 Sandbag over shoulder 60/120 D/S under Accessory: 3x 12 Barbell hip thrust 3x 20…
Warm up: 3′ Bike 3x 8-8 Front rack oponers 6-6 Side lunge 6-6 Rotating lunge 6-6 Forward lunge 3 Hard med ball slam @9/6kg Strength: Front sq 5×2 @ 85-90% Metcon: EMOM 24 1.: 15/12 cal row // 6 Shuttle run 2.: 10-15 T2B // 1-2 Rope climb 3.: 8 dDB box step over //…
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…
