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:
EMOM 12
1-6.: 40″ Bike
7-12.: 1-4 BMU
3x
AMRAP 1′
Jumping BMU
Strength:
OHS
3×3 @ 70-80%
Back squat
3×6 @ 70%
Metcon:
For time:
15-12-9-6-3
Thruster @ 45/30kg
*Btw sets 30m D-ball/sandbag bear hug carry @ 45/30kg
**rest 2′
3-6-9-12-15
Wall ball @ 14/9kg
*Btw sets 30m D-ball/sandbag bear hug carry @ 45/30kg
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 min cardio 2 sets 45/45′ couch strech 8/8 single leg glute bridge 3 inchworm Skill: Every 3 x4 = 12min 12 lateral burpee over dumbbell 12 alt dumbbell snatch 12 pistol Metcon: Emom 32′ 1: 12/10 aab 2: 3-6 burpee bar mu / burpee pull up 3: 15/12 cal bikeerg 4:…
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: Front squat 2×5 @ 70-80% 2×3 @ 75-85% OHS 2×15 @ 55-65% Metcon: AMRAP 20 500/400m Row 5-6 RMU/BMU/Burpee pull up 10 Deadlift @ 85/55kg Accessory:…
Warm up: 3x 1′ Bike 10-10 Half kneeling single arm strict press 5 Inchworm 20 Banded face pull 10″-20″ Ring support hold Skill: Part 1: 21 Strict HSPU 21 Strict Ring dip 21 Push up 15 Strict HSPU 15 Strict ring dip 15 Push up 9 Strict HSPU 9 Strict ring dip 9 Push up…
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 1×1 @ 92.5-95% 2×2 @ 85% Front squat 3×2 @ 80-85% Metcon: 3x 21 Pull up 16 Burpee box jump over 11 HSPU *rest 1:1 Accessory: 3-4x 30″…
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 @ 88% Metcon: AMRAP 7 3-6-9-12-…. Thruster @ 45/30kg GHD sit…
