Warm up:
3′ Ski
2x
10-10 Pec stretch on rig
10 Banded Z press
10-10 Lat stretch on rig
10 Alt lunge w/ lat flexion
Strength:
5x
8 Strict press @ 65%
Metcon:
Every 2′ for 24′
1: 40″ Max GHD sit up
2: 40″ Max dDB Thruster @2×15/12kg
3: 40″ Max Rope climb
4: 40″ Max Box jump/step down
Accessory:
2x
Max unbroken Strict pull up
3′ Bar dead hang (no grips)
Warm up: 3′ Cardio 2x 16 Front rack openers 8-8 Lunge w/ lateral flexion 8 OHS w/ empty BB 8 Ring kip swing Strength: DB bench press Build to heavy set of 10 *rest 2′ Max reps @ 50-60% of heavy 10 *rest 2′ Max rep push up w/ 2″ pause at top GHD…
Warm up: 3′ row 2x 15 Banded external rotation 15 Band pull apart 20 walking lunge + twist 2x 10-10 Front rack opener 5 Front squat 4 Floating squat clean 3 Tall jerk Strength: Squat clean + Split jerk + Squat clean + Split jerk 3x(1+1+1+1) @ 70% Every 40″ – 6′ (9 sets) 1…
Warm up: 1’30” Row 1’30” Ski 2x 10-10 Pec stretch on rig 5-5 DB/KB windmill 10-10 Single arm ring row 5-5 Front plank shoulder tap Skill: Every 1’30” x 12 sets 1: 20 Crossover single under 2-6 RMU 2: 20 Crossover single under 7.5-15m Handstand walk Strength: 3-4x 10-10 Single arm ring row 10-10 Seated…
Warm up: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: Strict press 1×5 @ 65% 1×3 @ 75% 1×1 @ 80% 6x 3-5 Tempo box pike handstand push up *Tempo: 3″ Down, 2″ At bottom, Press up normally Metcon: For time: 4x 400/300m Standing bike erg 16 Burpee…
Warm up: 2x 12/10 cal cardio 5 Walk out + push up 10 GHD back extension 10 Air squat 5-5 single arm ring row 30″ Hollow hold Cardio/Metcon: 4-5x 60/120 D./S. under 30 cal row 15 Pull up 15 Burpee over rower 15 V-up *rest 1’30”
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: 2-3x 1 Snatch deadlift + 1 Snatch pull + 1…
