Warm up:
3x
10/8 cal cardio
5 Inchworm
5-5 Single arm ring row
10 Push up
3 Wall walk
10 Scap pull up
Strength:
4x
10-15 Bent over row @ 65-75%
8-12 Bench press @ 70-80%
Metcon:
AMRAP 20′
7.5-7.5m dDB front rack walking lunge
15 C2B/ Pull up
15 T2B
7.5-7.5m Handstand walk / Bear walk
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: 3x 1 Snatch deadlift + 1 Snatch pull + 1 Power snatch + 1 Snatch balance @ 40-60% 4x 1 Squat snatch @ 87-93% Back squat -Build to a…
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 @ 92.5-95% 2×2 @ 85% Front squat 3×2 @ 80-85% Metcon: 3x 21 Pull up 16 Burpee box jump over 11 HSPU *rest 1:1 Accessory: 3-4x 30″…
Warm up: 3 sets 1:00 row 10/10 lat strech ring 3/3 single arm rope row :30 hollow hold Skill: 10 rds 1 rope climb 25 m farmer carry :30 rest Metcon: Emom 24-32′ Min 1: 15/12 cal row Min 2: 12 wall ball + 5-8 lateral burpee box jumps Min 3: 4-5 x 15…
Warm up: 3 sets 1min row 10/10 pec strech on rig 10/10 banded external rotation :30 mountain climber Strength: 5×10 Bench press climbing weight Metcon: 6 rds 15 m handstand walk / 3-5 wall walk 15 wall ball 150 m inga run Accessory: 8x :20 hollow rock
Warm up: 2 min cardio 2 sets: 10/10 anterior hip pulse on box 10/10 adductor strech on box 10/10 posterior hip strechon box 10/10 pec strech on rig 10/10 lat strech on rig 15 banded face pull 2 sets: 6 snatch deadlift 5 muscle snatch 4 power snatch 3 overhead squat 2 snatch …
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 + Front squat + Split jerk Work up to a heavy 1+1+1+1+1 complex…
