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+1) @ 70%
Every 45″ – 6′ (8sets)
1 Rieser clean pull @ 85%
Front Squat
6×2 @ 70%
Metcon:
AMRAP 15
15 C2B
20 DB hang clean & jerk @22.5/15kg
25 T2B
30 DB goblet squat
Accessory:
3x
5-10 glute ham raise
3x
10 Jefferson curls
20 Seated hamstring curl
Warm up: 3′ bike 3x 10-10 Lat stretch on rig 12 Side to side kip swing 10-10 Banded pallof press 8 slow OHS @ pvc/empty BB Skill: 3x 10 Med ball beat swing 10 Beat swing (bodyweight) 6x 30″ BMU singles // Jumping BMU Strength: OHS 4×4 @ 70-80% Back squat 4×5 @ 75% Metcon:…
Warm up: 3′ SKi + 12-10-8 Rotating posterior DB press @ 5/2.5kg Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 1×5 @ 65% 1×5 @ 75% 1x Max @ 85% 3×5 @ 65% Metcon: EMOM 40 1: 14/11 cal bike 2: 10-15 Kipping HSPU 3: 15/12 cal row 4: 10 D-ball/sandbag bear…
Warm up: 3′ Cardio 2x 16 Front rack openers 5-5 Lunge + twist 5 Muscle clean 5 Strict press 5 OHS 30″ Hollow hold Strength: Hang sq snatch + Sq snatch w/ 2″ pause in receiving position 4x(1+1) @ 60-70% Matcon: 3x 50 Double under 10 OHS @50/35kg 50 Double under 20 Power clean @50/35kg 50 Double 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” x 12 sets 1: 20 Crossover single under 2-6 RMU 2: 20 Crossover single under 7.5-15m Handstand walk Strength: 3-4x 10-10 Single arm ring row 10-10 Seated…
Warm up: 3′ cardio 2x 5 walk out + shoulder tap 10 Air sq 15 Crunch 20 Banded good morning Strength: 5x 30″ on – 30″ off – V-up – dDB Biceps curl – DB Triceps extension – GHD back extension – dDB Bent over row – dDB Bench press – REST
Warm up: 3x 10/8 cal cardio 5 Inchworm 5-5 Single arm ring row 10 Push up 3 Wall walk 10 Scap pull up Strength: 4x 10-15 Bent over row @ 65-75% 8-12 Bench press @ 70-80% Metcon: AMRAP 20′ 7.5-7.5m dDB front rack walking lunge 15 C2B/ Pull up 15 T2B 7.5-7.5m Handstand walk / Bear walk
