Warm up:
3′ Cardio
2x
16 Front rack openers
5-5 Lunge + twist
5 Muscle clean
5 Strict press
5 OHS
30″ Hollow hold
Strength:
Hang sq snatch + Sq snatch w/ 2″ pause in receiving position
4x(1+1) @ 60-70%
Matcon:
3x
50 Double under
10 OHS @50/35kg
50 Double under
20 Power clean @50/35kg
50 Double under
30 Pull up
50 Double under
10 BMU/Burpee pull up
Accessory:
30″ on – 30″ off
8 alt. sets
Kipping ring dips
GHD back extension
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 sets: 1:00 row 10/10 pec strech on rig 10/10 banded external rotation :30 montain climber Skill: 4 sets: 2-4 wall walk 15 m double kettlebell overhed carry 7,5-15 m hand stand walk 15 m overhead carry 2-4 wall walk Metcon: 40-30-20-10 Wall ball 9/6kg Lateral burpee box jump over …
Warm up: 3 min bike 2 sets 10/10 posterior hip strech 10/10 forward lunge w/florr touch 10/10 Front rack openers 10/10 Side plank hip touch Strength: Squat clean + Front sq + Split Jerk Emom 5′ 1+1+1 @60% Emom 5′ 1+1+1 @65% Back Squat 5×3 @70% Metcon: 18 c2b 15 m single…
Warm up: 3′ cardio 2x 5 sots press 5 back sq 5 snatch pull 5 dip snatch 5 santch balance Strength: High hang sq snatch + Sq snatch + OHS w/ 3″ descent 2x(1+1+2)@ 70-75% 2x(1+1+1) @ 75-80% Back sq build to a 2 RM -then- 1×5 @80% 1×15@55% Metcon: 3x 250m cardio 20…
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+1) @ 70% Every 45″ – 6′ (8sets) 1 Rieser clean pull @ 85% Front Squat 6×2 @ 70% Metcon: AMRAP 15…
Warm up: 3x 1’30” bike 20 Fast plate hop 10 GHD back extension 20 Walking lunge + twist Strength: Back squat 3×10 @ 50% Skill: 3x 10 D-ball/Sandbag bear hug squat Max rep RMU/BMU 15m D-ball/Sandbag bear hug carry Cardio: Every 5′ for 30′ (6 sets) 400/3500m Row 400/350m Ski
