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: 3x 1’30” Bike 20 Fast plate hop 10 GHD back extension 20 Walking lunge + twist Strength: Back squat 6×4 @ 70-80% Skill: 3x 2-6 Ring MU/BMU/Burpee pull up 6 Box jump over 8 Devil press @2×22.5/15kg 6 Box jump over 2-6 Ring MU/BMU/Burpee pull up *rest 3′ btw sets Cardio: 4x 600/500m Ski…
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 1-2x 10 Clean deadlift 10 Hang muscle clean 10 Behind the neck strict press in jerk stance 10 Front squat Strength: 3x 1 Power clean + 2 Low hanf squat…
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′ SKi + 12-10-8 Rotating posterior DB press @ 5/2.5kg Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 1×5 @ 65% 1×5 @ 75% 1x Max @ 85% 3×5 @ 65% Metcon: EMOM 40 1: 14/11 cal bike 2: 10-15 Kipping HSPU 3: 15/12 cal row 4: 10 D-ball/sandbag bear…
Warm up: 3′ Cardio 3x 30″ Banded shoulder str. 10 Banded pendlay row 10 Front sq 10 Z-press Strength: EMOM 6′ 3 Push press + 3 Push jerk Every 2′ for 10′ Sq clean + Hang sq clean + Front sq 1+1+1 @ 60-70% Metcon: 4x 500m Row 10 C&J *rest 1’30” btw sets…
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 1×1 @ 92% 3×2 @ 85% Front squat 3×3 @ 80% Metcon: For time: 100/200 D/S under 75 Air squat 50 Sit up 25 Strict HSPU 5 Legless rope climb…
