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:
For time:
30 Strict HSPU
Tc.: 10′
2x
Max rep Strict press @65%
Max rep Strict press @ 55%
Max rep Strict press @ 45%
Metcon:
5x
80/160 D/S under
8 dDB bench press @ 2×22.5/15kg
2 Rope climb
*rest 2′ btw sets
Accessory:
Rear delt fly
4x(8-12)
Banded triceps pushdown
Accumulate 100 reps for quality
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Snatch deadlift + Snatch pull + Power snatch + Snatch balance 2-3x(1+1+1+1) @ 40-60% Squat snatch 4×2 @ 75% Riser snatch pull 3×5 @ 85% Metcon: AMRAP 8 4 Hang power snatch @ 60/45kg…
Warm up: 3′ bike 3x 12 Front rack openers 8 Alt. cossack squat 8-8 Banded pallof press 5 slow OHS @ pvc/empty BB Strength: OHS 3×5 @ 60% Back squat 2×5 @ 60% Skill: 20′ Bike @ zone 2-3 *Every 2′ complete 2-6 BMU Metcon: AMRAP 10 10 T2B 15m Handstand walk 10 T2B 3 Wall…
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: 3x Max rep Strict press @ 70% Max rep Strict press @ 60% Max rep Strict press @ 50% Metcon: 5x AMRAP 2′ 18/15 cal row 6 Power clean & jerk…
Warm up: 3:00 Cardio 2 sets: 5 snatch dl + 5 Snatch pull + Muscle snatch + 5Power Sn + Ohs + 5 Snatch Strength: Emom 15′ 1: 10 power snatch 45/30 kg 2: 15/12 cal cardio 3: rest Metcon: 3 rds 600/500 row 25 t2b 15 Power clean 60/40kg Accessoy: 3…
Warm up: 3x 1’30” Bike 10-10 Lateral lunge 15 Med ball sq 30″ Front plank on hands Strength: Back sq 3×3 @80-90% Skill: EMOM 12 1.: 2-6 RMU/BMU/Burpee pull up 2.: 1-2 Rope climb 3.: rest 4.: 1-2 Rope climb 5.: 2-6 RMU/BMU/Burpee pull up 6.: rest Bonus: EMOM 10 2-4 Wall walk
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 Good morning @ empty barbell 10-10 Cossack squat 10-10 Single arm DB OH squat 10-10 Side plank rotations Strength: OHS -Build to a heavy single or 1RM 4x 1 Clean pull @ 100% Metcon: For time: 20 Single arm DB hang snatch @…
