Warm up:
3′ Cardio
2x
2 wall walk + 10″ hold
5 Muscle clean
5 Clean pull
5 Power clean
5 Strict press
Strength:
Power clean + Front sq + Sq clean + Split jerk
5x (1+2+1+1)
Sq clean + Split jerk
3x (1+1)
Metcon:
AMRAP 10
10m Left DB OH lunge @22.5/15kg
15 T2B
10m Right DB OH lunge
15 Box jump over
Accessory:
3x
15-15m Suitcase carry (single arm) @32/20kg
10-10 Side band
Warm up: 2′ cardio 2x 5 Inchworm 5-5 Single arm ring row 10 Push up 3 Wall walk 10 Scap pull up Strength: 4x 10-15 Bent over row @ 60-70% 15-20 Push up Metcon: AMRAP 30′ 500m Row 30 Sit up 20 Pull up 10 Box jump over 5 BMU
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: For time: 500m Run 12 BMU 15m HSW 400m Run 9 BMU 15m HSW 300m Run 6 BMU 15m HSW 200m Run 3 BMU 15m HSW
Warm up: 3 min cardio 2×3 muscle snatch+3ohs+3clean pull+3front squat+3 power jerk Strength: Emom 16′ 1: 5 power snatch 60% 2: 15/12 cal cardio 3: 5 power clean 60% 4: rest Metcon: Amrap 12′ 10 dumbbell snatch 22,5-15kg 15 d ball bear hug carry 20/18 cal cardio Accessory: Deficit push up 2x…
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10 Push up 30″ plank 5 Strict pull up Metcon: 4x 200m Run/250m cardio 21 GHD sit up 14 Pull up 7 Deadlift @ 100/60 kg 14m Handstand walk 21 T2B *rest 2′
Warm up: 3′ SKi + 12-10-8 Rotating posterior DB press @ 5/2.5kg Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 1×5 @ 65% 1×5 @ 75% 1x Max @ 85% 3×5 @ 65% Metcon: EMOM 40 1: 14/11 cal bike 2: 10-15 Kipping HSPU 3: 15/12 cal row 4: 10 D-ball/sandbag bear…
Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 10 Air sq 30″ hollow hold Metcon: For time: 4x 20 GHD sit up 2x10m HS walk 5 BMU / burpee pull up *rest 4′ For time: 21 USA swing 21 Pull up 30m Bear hug sandbag carry 18 USA swing…
