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:
Bench press
– Build to heavy set of 5
4x
6-10 Romanian Deadlift @ 50%
tempo 31×1
Metcon:
Every 4′ – 40′ (10rounds)
60m Farmer’s carry @2×24/15kg
15 T2B
300/250m row
Accessory:
6x
15-15m Single arm DB OH walk
3x
Max unbroken sorenson hold
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 1×5 @ 55% 1×5 @ 65% 1x max reps @ 75% EMOM 8 1-3 Negative Box pike handstand push up 5″ descent, top to bottom Metcon: AMRAP 6 3 Burpee box jump over…
Warm up: 3x 1′ Row 10-10 Cossack squat 10-10 Banded Single leg glute bridge 8 Muscle snatch 2-3x 7 Snatch deadlift 7 Hang muscle snatch 7 Snatch balance Strength: EMOM 12 1: 3 Squat snatch @ 60-70% 2: 2 Squat snatch @ 70-75% 3: 1 Squat snatch @ 75-80% 4: rest Back squat Every 2′…
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: AMRAP 25 5 BMU 10m Handstand walk 15 Box jump over
Warm up: 3′ 2x 10-10 Pec stretch on ring 8-8 Single arm ring row 10 Sots press w/ PVC or empty BB 5 Inchworm Strength: 5x 2 Bench press @85-90% Metcon: For time: 3x 8 dDB thruster @2×22.5/15kg 8 T2B 2x 12 Thruster @45/30kg 12 C2B 1x 24 Wall ball @9/6kg 24 Burpee pull 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% 3×2 @ 85% Front squat 3×3 @ 80% Metcon: For time: 100/200 D/S under 75 Air squat 50 Sit up 25 Strict HSPU 5 Legless rope climb…
Warm up: 3′ row 2x 15 Banded external rotation 15 Band pull apart 20 walking lunge + twist 2x 10-10 Front rack opener 5 Front squat 4 Floating squat clean 3 Tall jerk Strength: Squat clean + High hang squat clean + Split jerk + Split jerk 2x(1+1+1+1) @ 65-70% Jerk dip 4×3 @ 90% Metcon: For…
