Warm up:
3x
10/8 cal ski
10-10 Pec stretch on rig
6-6 Single arm KB bottoms up press
6-10 Handstand scap push up
Strength:
4x
8 Strict press @ 65-75%
Metcon:
Warm up: 3′ Bike 3x 8-8 Front rack oponers 6-6 Side lunge 6-6 Rotating lunge 6-6 Forward lunge 3 Hard med ball slam @9/6kg Strength: Front sq 5×2 @ 85-90% Metcon: EMOM 24 1.: 15/12 cal row // 6 Shuttle run 2.: 10-15 T2B // 1-2 Rope climb 3.: 8 dDB box step over //…
Wu: 3:00 cardio 2 sets 10/10 pec strech on rig 10 banded press 10/10 lat strech on rig 10 alt lunge w/lateral flexion Strength: 5×3 strict press @75-85% Metcon: 2 sets: Amrap 3′ 8 dumbbell snatch 22,5/15kg 4 burpee box jump overs rest 1:00 Amrap 3′ 8 db havng clean and jerk 8…
Warm up: 3 sets 15 /12 cal cardio 10 soulder taps in hspu position 10 wall squat Strength: 5x 2min 10 barbell bench row 10 dumbell bench row Metcon: 4 rds 8 sand bag clean 12 hspu/pike push up/ x1,5 hrpu 14 wall ball 9/6 kg Accessory: 3 sets: 8/8 bulgarian squat…
Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 Deadlift 10 Hang muscle clean 10 Strict press 10 Front squat Strength: 3x 1 Power clean + 2 Low hang squat clean + 1 Split jerk @ 40-50% 4x 1 Squat clean + 1 Split jerk @…
Warm up: 3′ bike 3x 10-10 Lat stretch on rig 12 Side to side kip swing 10-10 Banded pallof press 8 slow OHS @ pvc/empty BB Strength: OHS 2×3 @ 70% Back squat 2×4 @ 60% Metcon: For time: 5x 24/18 cal row 20 Thruster @ 45/30kg 16 Bar facing burpee Accessory: 2-3x 15 Band assisted…
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: AMRAP 25 5 BMU 10m Handstand walk 15 Box jump over
