Warm up:
3′ cardio
2x
4-4 Side lunge w/ floor touch
4-4 Rotating lung w/ floor touch
4-4 Forward w/ floor touch
12 PVC pass through
12 Slow OHS w/ PVC
Strength:
Overhead squat
3×3 @ 70-80%
Front squat
2×12 @ 55-65%
Metcon:
AMRAP 12
16 Alt. DB snatch @22.5/15kg
50/100 D./S. under
4 Wall walk
16 Alt. DB snatch @22.5/15kg
50/100 D./S. under
15m Handstand walk / Bear walk
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 + High hang squat clean + Split jerk + Split jerk 2x(1+1+1+1) @ 65-70% Jerk dip 4×3 @ 90% Metcon: For…
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 3x(1+1+1) @ 70% Every 45″ – 6′ (8sets) 1 Rieser clean pull @ 85% Front Squat 6×2 @ 70% Metcon: AMRAP 15…
Warm up: 3′ SKi + 3x 10-10 Rotating posterior DB press @ 5/2.5kg 10-10 Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 1×5 @ 80% 1×3 @ 85% 1×1 @ 90% 1x Max @ 92% Metcon: EMOM 40 1: 14/11 cal row 2: 10 Burpee over rower 3: 13/10…
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Every 1’30” – 15′ (10 sets) 1 Power snatch + 1 High hang squat snatch @ 45-65% Every 45″ – 6′ (8sets) 1 Riser snatch pull @ 85% Metcon: 3x 4 Rounds 200m Run…
Warm up: 3x 1’30” Bike 10-10 Lateral lunge 15 Med ball sq 30″ Front plank on hands Strength: Back sq 6×5 @ 80-85% Skill: 3x 2kör 4 Shuttle run (7.5-7.5m) 2-6 RMU / C2B 8 HSPU / 8-12 push up *rest 3′ btw sets Cardio: 3x AMRAP 7′ +5 cal Assault bike +5 cal Ski +5…
Warm up: 3x 10/8 cal 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Strength: 5x 2 Strict press @ 90% + 2x 15-15 Single arm DB incline bench press Metcon: 5x AMRAP 2’30” 15/12 cal bike 20/15 cal ski In remaining time MAX rep Burpee box…
