Warm up:
3x
1’30” Bike
10-10 Lateral lunge
15 Med ball sq
30″ Front plank on hands
Strength:
Back sq
3×3 @80-90%
Skill:
EMOM 12
1.: 2-6 RMU/BMU/Burpee pull up
2.: 1-2 Rope climb
3.: rest
4.: 1-2 Rope climb
5.: 2-6 RMU/BMU/Burpee pull up
6.: rest
Bonus:
EMOM 10
2-4 Wall walk
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: 3′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: AMRAP 25 5 BMU 10m Handstand walk 15 Box jump over
Warm up: 3′ Cardio 2x (empty BB) 10 Snatch DL 10 Hang muscle snatch 5 Snatch Balance 30″-1′ Overhead squat bottom hold Strength: Halting snatch DL + Low hang sq snatch + Sq snatch w/ 3″ pause in receiving position + Snatch balance + OHS 3x(1+1+1+1+1) @ 40-60% Halting snatch DL + Low hang sq…
Warm up: 3 min cardio 3 sets 8/8 dumbbell one leg rdl 15 hip thrust 10 barbell good morning + shoulder press behind neck 5 hindu push up Strength: 3×2 @2121 Tempo deadlift 73-83% + 8+8+8 @ 50-60 % Metcon: CFGO 20’4 30 box jump 15 clean and jerk 40/30 kg 30…
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: 3x 1 Snatch deadlift + 1 Snatch pull + 1 Power snatch + 1 Snatch balance @ 40-60% 4x 1 Squat snatch @ 87-93% Back squat -Build to a…
Warm up: 3x 10/8 cal ski 101-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Strength: 5x 10 Strict press @60-70% 4x 8-12 Ring push up Metcon: 8x AMRAP 1’30” 24/48 D./S. under 12 GHD sit up 12 C2B *rest 30″ btw sets Accessory: 3x 8 Tate…
