Warm up:
3′ cardio
2x
10 Snatch grip RDL
10 Hang Muscle snatch
5 Snatch balance
30″-1′ OHS bottom hold
Strength:
Muscle snatch + OHS + Floating snatch
3x(1+2+1)@40-60%
Every 1’30” for 9′ (6 sets)
1 Power snatch + 1 Sq snatch @60-70%
Metcon:
AMRAP 10
20 KB swing @24/15kg
20/15 cal assault bike
Accessory:
Every 2′ for 16′ (4 sets per station)
1.: 30″-45″/side SIngle leg wall sit
1.: 10-10 Single leg DB RDL
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: Back squat 1×2 @ 87% 3×3 @ 80% Front squat 3×5 @ 70% Metcon: 10-9-8-7-6-5 Sandbag over shoulder 60/120 D/S under Accessory: 3x 12 Barbell hip thrust 3x 20…
Warm up: 3′ Cardio 3x 12-12 Posterior hip stretch on box 8 Good morning 15m Forward lunge with floor touch Strength: Every 2′ x 12 sets 3 Deadlift @ 72.5-77.5% 3-4x 12 D-ball/sandbag bear hug squat *rest 1′ 8-8 Landmine twist Metcon: For time: 3x 16 Wall ball @ 9/6kg 16 DB snatch @22.5/15kg 8…
Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 10 Air sq 30″ hollow hold Metcon: AMRAP 12′ 16 Pull up 8 Burpee over DB 4 Single arm Thruster @22.5/15kg *Rest 5′ For time: 5x 30 GHD sit up 2x10m HS walk 5 BMU / burpee pull up
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: 3′ Cardio 2x 4-4 Side lunge w/ floor touch 4-4 Rotating lunge w/ floor touch 4-4 Forward lunge w/ floor touch 12 Banded face pull 8 Front squat Strength: Front squat 2×5 @ 70-80% 2×3 @ 75-85% OHS 2×15 @ 55-65% Metcon: AMRAP 20 500/400m Row 5-6 RMU/BMU/Burpee pull up 10 Deadlift @ 85/55kg Accessory:…
Warm up: 3:00 Cardio 2 sets: 5 snatch dl + 5 Snatch pull + Muscle snatch + 5Power Sn + Ohs + 5 Snatch Strength: Emom 15′ 1: 10 power snatch 45/30 kg 2: 15/12 cal cardio 3: rest Metcon: 3 rds 600/500 row 25 t2b 15 Power clean 60/40kg Accessoy: 3…
