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 HSPU
60m HS walk / bear walk
Acc.:
40″-20″
Plank
Hollow hold
Warm up: 3 sets 1:00 row 10/10 lat strech ring 3/3 single arm rope row :30 hollow hold Skill: 10 rds 1 rope climb 25 m farmer carry :30 rest Metcon: Emom 24-32′ Min 1: 15/12 cal row Min 2: 12 wall ball + 5-8 lateral burpee box jumps Min 3: 4-5 x 15…
Warm up: 3′ cardio 2x 5-5 Pec stretch 5 Stand to squat 5 Muscle clean 5 Hang sq clean 3-3 Rope pull up Strength: Hang Squat clean + Front sq + Sq clean 3x(1+2+1) @ 40-60% Every 1’30” for 9′ (6 sets) 1 Power clean + 1 Squat clean @60-70% Metcon: AMRAP 5′ 1 Rope…
Warm up: 3′ Cardio 3x 12-12 Posterior hip stretch on box 8 Good morning 15m Forward lunge with floor touch Strength: Every 2′ x 12 sets 3 Deadlift @ 72.5-77.5% 3-4x 12 D-ball/sandbag bear hug squat *rest 1′ 8-8 Landmine twist Metcon: For time: 3x 16 Wall ball @ 9/6kg 16 DB snatch @22.5/15kg 8…
Warm up: 3x 1’30” Bike 20 Fast plate hop 10 GHD back extension 20 Alt lunge + twist Strength: Back sq 6×6 @ 80% Skill: EMOM 12 1. 2-6 RMU/ BMU/ Burpee pull up 2. 60 Double under 3. Rest 4. 60 Double under 5. 2-6 RMU/ BMU/ Burpee pull up 6. Rest Bonus: 15-12-9-6-3 Strict HSPU Tc.:…
Warm up: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Clean pull + Low hang squat clean + Push press + Split jerk 2-3x(1+1+1+1) @ 40-60% Squat clean + Split jerk+ Squat clean + Split jerk 2x(1+1+1+1) @ 75% Squat clean + Split…
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 4×8 @ 65-75% Strict Handstand push up //box pike handstand push up 5×5 Metcon: 5x 18/13 cal ski 3 Wall walk 2 Rope climb 2 Wall walk 1 Rope climb *rest 1′ btw sets…
