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
4 Bench press @ 75%
6x
4 Deadlift @ 75%
Metcon:
Every 4′ – 40′ (10rounds)
1000/800m bike
8 Power clean & jerk @ 60/45kg
1-3 Rope climb
Accessory:
Single arm DB OH walk
6×15-15m
3x
Max unbroken sorenson hold
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: 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: 6x 4 Strict press @ 80-85% Metcon: 2-2-2-3′ Work / 1′ Rest 15/12 cal row 10 Burpee box jump over In remaining time MAX rep GHD sit up Accessory: Deficit strict HSPU…
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 1-2x 10 Clean deadlift 10 Hang muscle clean 10 Behind the neck strict press in jerk stance 10 Front squat Strength: 3x 1 Power clean + 2 Low hanf squat…
Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 10 Air sq 30″ hollow hold Metcon: For time: 3 Rounds 300m run 21-18-15 Pull up 3 Rounds 200m run 15-12-9 C2B 3 Rounds 100m 9-6-3 BMU Tc.: 25′
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: 3x 15/12 cal ski 10-10 Pec stretch on rig 5-10 Push up w/ slow eccentric 10 Banded Glute bridge Strength: Bench press Build to a heavy set of 10 -then- 2×5 Same weight Metcon: „Strict JT” For time: 21-15-9 Strict HSPU Strict ring dip Push up *rest 5′ „JT” For time: 21-15-9 Kipping…
