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 press
12-12 Single arm DB OH triceps extension
3x
20 Wide grip barbell elbow row
15-30 Banded face pull
Warm up: 1’30” ski 1’30” row 3x 10 Banded good morning 4-4 Turkish get up 3-3 KB windmills 5-8 Burpee broad jump Strength: Deadlift Build to a heavy set of 5 DB bench press 4×8 (31X1 tempo) Metcon: Every 4′ – 40′ (10rounds) 12/9 cal bike 12/9 cal ski 6 shuttle run (7.5-7.5m = 1rep)…
Warm up: 3 min cardio 2 sets 10/10 posterior hip touch 10/10 forward lunge 10/10 fromt rack openers 10/10 side plank hip touch Strength: Emom 12’ 1-3 min Clean pull + hang clean + squat clean + front squat + Split jerk 60% 4-6 min squat clean + front squat + split jerk 65% 7-9…
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
Warm up: 3 min cardio 2 sets 10/10 posterior hip strech 10/10 forward lunge 10/10 front rack openers 10/10 side plank hip touch Strength: Emom 10′ Squat clean & jerk 1+1 @75-85% Back squat: Build to 1 RM Metcon: 3 sets 50 du / 100 su 10 hspu 20 single dumbbell box…
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 2x(1+1+1+1) @ 75% Squat clean + Split…
Warm up: 1’30” Row 1’30” Ski 2x 10-10 Lat. stretch on rig 10 Banded face pull 10-10 Single arm ring row 20″-40″ Bar dead hang Skill: Accumulate 15-25 BMU for quality 3x 5 Weighted strict pull up 15″ rest Max rep band assisted strict pull up Accessory: 3x 10 DB bench press 30″ rest Max…
