Warm up:
3′ bike
10-10 Lat stretch on rig
12 Side to side kip swing
10-10 Banded pallof press
8 slow OHS @ pvc/empty BB
Skill:
AMRAP 3
Max rep BMU
3x
15-20 Straight arm banded lat pull down
Strength:
OHS
3×5 @ 65-75%
Front squat
3×5 @ 70%
Metcon:
For time:
6-4-2
Squat snatch @ 60/45kg
3-2-1
Rope climb
*rest 4′
12-10-8
Hang power clean @ 70/50kg
24-20-16
T2B
Warm up: 5 Inchworm 5-5 Rev. plank knee tuck 10 Air sq 5-5 Side lunge + floor touch 10 Half burpee Strength: Every 2′ for 10′ 1 Snatch + 1 Hang snatch + 1 OHS Metcon: For time: 60m OH/front rack lunge @22.5/15kg 50 DB box step up 40 GHD sit up/plate sit up 50…
Warm up: 1’30” Row 1’30” Ski 2x 10-10 Lat. stretch on rig 10 Banded face pull 10-10 Single arm ring row 20″-40″ Bar dead hang Skill: Accumulate 15-25 BMU for quality 3x 5 Weighted strict pull up 15″ rest Max rep band assisted strict pull up Accessory: 3x 10 DB bench press 30″ rest Max…
Warm up: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: Strict press 4×8 @ 65-75% Strict Handstand push up //box pike handstand push up 5×5 Metcon: 5x 18/13 cal ski 3 Wall walk 2 Rope climb 2 Wall walk 1 Rope climb *rest 1′ btw sets…
Warm up: 3′ Ski 2x 10-10 Pec stretch on ring 10 Banded Z-press 10-10 Lat stretch on ring 10 Alt. lunge w/ lateral flexion Strength: 4x 4 Strict press @80-85% Metcon: 3x Amrap 4′ 30/24 Cal + 5 HSPU 7 Russian Swing @32/24kg 5 No push-up burpee *Rest 2′ Btw sets Accessory: 4x Max Unbroken…
Warm up: 3 sets 50 jumping jack 6 strict t2b 8 alt scorpio 8 dumbell goblet squat Strength: 4×10 barbell shoulder press behind neck climbing weight Metcon: 4 rds 10 sand bag clean and over shoulder 45-70/25-45 kg 30 m sand bag bear hug carry 10 double kettlebell thruster 24/16 kg Accessory: 4…
Warm up: 3 min cardio 2 sets: 10/10 Posterior hip strech 10 sots press 20 walking lunges overhead lateral felxion Strength: Snatch: Emom 12′ 1-4 min: 1 snatch + 2 ohs 68% 4-8 min: 1 snatch + 1 Overhead squat 73% 8-12 min: 1 snatch 78% Back Squat: 1×3 @72-77% 1×2 @77-82% 1×1…
