Warm up:
3′ Row
3x
12 Hip 90-90 Transitions
20″-20″ Copenhagen plank
10-10 Adductor stretch on box
10 Muscle snatch
Strength:
Every 1’30” – 15′ (10 sets)
1 Power snatch + 1 High hang squat snatch @ 45-65%
Every 45″ – 6′ (8sets)
1 Riser snatch pull @ 85%
Metcon:
3x
4 Rounds
200m Run
10 target Burpee
5 Strict pull up
*rest 2′ btw sets
Accessory:
3-4x
40 Russian twist (bodyweight)
1′-1′ Side plank
3x
40″-40″ Bird dog knees to elbow
Warm up: 3 sets: 15/12 cal cardio 8/8 scorpio 6/6 cat camel 3/3 single arm rope row Strength: Shoulder press climbing heavy 2×10 2×8 2×6 2×4 Metcon: 5 rds 15 cal row 2 rope climb 6 double kb squat clean 24/16 kg Accessory: 3 sets max barbell biceps max barbell triceps 1…
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 2×3 @ 65% Front squat 2×3 @ 60% Tempo 33×1 (3″ down, 3″ at the bottom, aggresive stand, 1″ at the top Metcon: 3x 60/120 D/S under…
Warm up: 3′ cardio 2x 5-5 Pec stretch 5 Stand to squat 5 Muscle clean 5 Hang sq clean 3-3 Rope pull up Strength: Hang Squat clean + Front sq + Sq clean 3x(1+2+1) @ 40-60% Every 1’30” for 9′ (6 sets) 1 Power clean + 1 Squat clean @60-70% Metcon: AMRAP 5′ 1 Rope…
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) @ 80-85% Clean pull 5×1 @ 105% Front Squat 3×3 @ 75-85% Metcon: For time: 9-6-3-6-9 Ring muscle up / BMU…
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 1×3 @ 62.5% 1×3 @ 72.5% 1x Max unbroken @ 82.5% Metcon: EMOM 20 1: 12/9 cal ski 2: 12/9 cal ski 3: 16 Alt pistol // 32…
Warm up: 3 sets: 1:00 10/10 lat strech ring 3/3 single arm rope row :30 Hollow hold Skill: 3 sets: 2 rope climb 20 russian kettlebell swing 32/24 kg 2 rope climb Metcon: 6 sets: :40 cal row :20 rest :40 wall ball :20 rest :40 lateral burpee box jump over Accessory:…
