Warm up:
3x
1′ Row
10-10 Posterior hip stretch on box
20 Alt lunge w/ lateral flexion
10 Down dog + toe tap
Strength:
Squat clean + High hang squat clean + Split jerk
3x(1+1+2) @ 70-75%
Clean pull
3×1 @ 105%
Back Squat
Build to a 20RM
Metcon:
For time:
4x
10 power C&J @50/35kg
20 Wall ball
50/100 D/S under
Warm up: 1’30” Row 1’30” Ski 2x 10-10 Pec stretch on rig 5-5 DB/KB windmill 10-10 Single arm ring row 5-5 Front plank shoulder tap Skill: Every 1’30” – 15′ 1-3 Rope climb 8-12 Ring dip (kipping) Accessory: 4x 10-10 Single arm ring row 10-10 Seated single arm DB strict press Metcon: AMRAP 5 18/15…
Warm up: 2 min cardio Amrap 5′ 8/8 one leg hip thrust 8/8 one leg romanian deadlift 15 barbell good morning Strength: Every 2 min x5 = 10 min 3 deadlift @2121 tempo 70-80% + 10-10 @50-60% Metcon: CFGO 20’2 Amrap 20′ 4 dumbbell thruster 2×22,5 / 2×15 kg 6 ttb 24 double…
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 1×2 @ 87% 3×3 @ 80% Front squat 3×5 @ 70% Metcon: 10-9-8-7-6-5 Sandbag over shoulder 60/120 D/S under Accessory: 3x 12 Barbell hip thrust 3x 20…
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 5×1 @ 85-90% 2x 2 Squat clean + 1…
Warm up: 1’30” ski 1’30” row 3x 10 Banded good morning 4-4 Turkish get up 3-3 KB windmills 5-8 Burpee broad jump Strength: 6x 5 Bench press @ 75% 6x 5 Deadlift @ 75% Metcon: Every 4′ – 40′ (10rounds) 500/400m row 15 GHD sit up 15m Handstand walk Accessory: Reverse hyper 3x(15-20) Side plank…
Warm up: 3′ bike 2-3x 20 Plate hop 5 Straight leg box jump 30″ Mountain climber + EMOM 5, Building from empty BB 1 Power snatch + 2 Power clean & jerk Strength: EMOM 5 1 Power snatch @ 60% EMOM 5 1 Power clean & jerk @ 60% Metcon: EMOM 28 1: 13/10 cal…
