Warm up:
3x
1′ Bike
5-5 Half kneeling 3-way hip rocks
15m Double kettlebell overhead carry
30″ Front plank shoulder tap
Strength:
Strict press
6×3 @ 82.5-87.5%
EMOM 10
3-5 Strict Handstand push up //box pike handstand push up
Metcon:
For time:
10x
7.5m Handstand walk
10 Box jump over w/ step down
8 DB hang clean&jerk @22.5/15kg
Accessory:
Plate lateral raise
4×12
Banded tricep push down
3×20
Warm up: 3x 10/8 cal 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Strength: 5x 2 Strict press @ 90% + 2x 15-15 Single arm DB incline bench press Metcon: 5x AMRAP 2’30” 15/12 cal bike 20/15 cal ski In remaining time MAX rep Burpee box…
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: For time: 5x 400m Run 20m HSW 10 BMU
Warm up: 3 min cardio 2×3 muscle snatch+3ohs+3clean pull+3front squat+3 power jerk Strength: Emom 16′ 1: 5 power snatch 60% 2: 15/12 cal cardio 3: 5 power clean 60% 4: rest Metcon: Amrap 12′ 10 dumbbell snatch 22,5-15kg 15 d ball bear hug carry 20/18 cal cardio Accessory: Deficit push up 2x…
Warm up: 400m Jog 2x 10-10 Side to side hamstring swing 10-10 Forward-back hamstring swing 15m walking lunge 2x 10-10 Pec stretch on rig 5-5 DB/KB windmill 10-10 Single arm ring row 5-5 Front plank shoulder tap Strenght: 21-15-9-6 Band assisted strict chin up Push up Metcon: For time: 20 HSPU 400m Run 3 Rope…
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:…
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 PVC pass through 12 Slow OHS w/ PVC Strength: OHS 2×5 @ 70-80% 2×3 @ 75-85% Front squat 2×15 @ 55-65% Metcon: For time: Buy-in: 150/300 D/S under 4x 20 GHD sit up…
