Warm up:
3′ Cardio
2x
4-4 Side lunge w/ floor touch
4-4 Rotating lunge w/ floor touch
4-4 Forward lunge w/ floor touch
12 Banded face pull
8 Front squat
Strength:
EMOM 10
3 Front squat @ 60%
Metcon:
AMRAP 16
40/32 cal bike
24 Box jump over w/ step down
16 Single arm DEvil’s press @ 1×22.5/15kg
8 Wall walk
Accessory:
Accumulate 60 V up for quality
3x
1′ – 1′ Side plank
Warm up: 3 sets 1:00 cardio 10/10 lateral lunge 15 med ball squat :30 Front plank on hands Strength: Back Squat: 6×3 @80% Skill: 2 sets: 4-8 ring/bar mu (8-15 chest to bar) 12 burpee box jump over rest 1′ 12 burpee box jump 4-8 ring/bar mu (8-15 chest to bar) Metcon:…
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: For time: 500m Run 12 BMU 15m HSW 400m Run 9 BMU 15m HSW 300m Run 6 BMU 15m HSW 200m Run 3 BMU 15m HSW
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: For time: 5x 400m Run 20m HSW 10 BMU
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…
Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 Snatch deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip strict press 10 OHS 5 Slow snatch 5 Power snatch 5 Squat snatch Strength: Squat snatch 2×2 @ 75-80% 2×1 @ 82-87% Riser Snatch…
Warm up: 3′ cardio 2x 20 Plate hop 5 Straight leg box jump 30″ Mountain climber Strength: Power snatch 3×2 @65% EMOM 4 1 Power snatch @70% Metcon: EMOM 40 1.: 14/11 cal row 2.: 15 C2B / 15m Handstand walk / 3-5 wall walk 3.: 13/10 cal ski 4.: 3-5 D-ball/sandbag clean @70/45kg Accessory:…
