Warm up:
3′
2x
10-10 Pec stretch on ring
8-8 Single arm ring row
10 Sots press w/ PVC or empty BB
5 Inchworm
Strength:
5x
2 Bench press @85-90%
Metcon:
For time:
3x
8 dDB thruster @2×22.5/15kg
8 T2B
2x
12 Thruster @45/30kg
12 C2B
1x
24 Wall ball @9/6kg
24 Burpee pull up
Accessory:
Build to a 2RM weighted strict pull up
EMOM 8
8 dDB bent over row
Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 Snatch deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip strict press 10 OHS 5 Slow snatch 5 Power snatch 5 Squat snatch Strength: Squat snatch 2×2 @ 75-80% 2×1 @ 82-87% Riser Snatch…
Warm up: 3 min cardio Amrap 5′ 5 mu clean 10/10 front rack opener 5 front squat 5 strict press 5 push press 5 power jerk Strength: Every 4×3=12 min 3 clean and jerk @70-75% 9 touch and go clean and jerk 60/45 kg Metcon: Tc 15′ 6 rds 2 rope climb 12 kettlebell…
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 Good morning @ empty barbell 10-10 Cossack squat 10-10 Single arm DB OH squat 10-10 Side plank rotations Strength: Bamboo bar OHS (or banded KB OHS) 3×8 OHS 3×2 @ 80-83% 2×2 @ 85-88% Deadlift 3×2 @ 88% EMOM 8 2 Speed deadlift @…
Warm up: 1’30” Row 1’30” Ski 2x 10-10 Lat. stretch on rig 10 Banded face pull 10-10 Single arm ring row 20″-40″ Bar dead hang Skill: Accumulate 15-25 BMU for quality 3x 5 Weighted strict pull up 15″ rest Max rep band assisted strict pull up Accessory: 3x 10 DB bench press 30″ rest Max…
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 1-2x 10 Clean deadlift 10 Hang muscle clean 10 Behind the neck strict press in jerk stance 10 Front squat 5 Tall clean 5 Tall jerk 5 Clean+Jerk Strength: 5x…
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Every 1’30” – 15′ (10 sets) 1 Power snatch + 1 High hang squat snatch @ 45-65% Every 45″ – 6′ (8sets) 1 Riser snatch pull @ 85% Metcon: 3x 4 Rounds 200m Run…
