Warm up:
3′ cardio
2x
10-10 Suitcase deadlift
15 Banded glute bridge
Strength:
Deadlift
5×2 @ 80-90%
Metcon:
EMOM 40
1.: 15/12 cal row or bike
2.: 3-5 D-ball/Sandbag clean @ 70/45kg
3.: 12/9 cal ski
4.: 15″-30″ Hanging L sit hold
Accessory:
Seated box jump
3×5
Depth drop + vertical jump + broad jump
8x(1+1+3)
Sorenson hold
3′-6′ for quality
Warm up: 3 rds 15/12 cal cardio 20 plank to push up 50 m walking lunges Strength: Emom 4 x 5 =15 min 8-12 chin up 8 bench press heavy 12-15 Weighted sit up Metcon: Amrap 12′ 4 sand bag clean 6 strict hspu / hspu / pike push up 8 dumbbells thruster 22,5/15 kg …
Warm up: 2′ Cardio 2x 10-10 Single leg glute bridge 10 Good morning 10 Back squat 10-10 Banded monster walk 30″ Plank Strength: Deadlift 3×8 @ 70-80% Bulgarian squat 3×8-8 Metcon: 3x 25 Pull up 20 cal 15m Handstand walk / 5 Wall walk 10 Burpee over parallette 5 BMU
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + OHS 2x(1+1+1+1) @ 70-75% Halting snatch deadlift 5x(1.1) @ 95% Metcon: AMRAP 10 5-10-15-…. Cal ski Box jump / step down…
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…
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 3x(1+1+1+1) @ 75% Front Squat 1×3 @ 80%…
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 2x(1+1+2) @ 70-75% Clean pull 3×2 @ 102% Back Squat 1×1 @ 85% 1×8 @ (20 RM) 100-110% 1×1 @ 87.5%…
