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:
AMRAP 3
Max rep BMU
3x
15-20 Straight arm banded lat pull down
Strength:
OHS
4×3 @ 75-85%
Back squat
1×2 @ 82%
3×4 @ 75%
Metcon:
For time:
20-18-16-14-12-10-8-6-4-2
Wall ball @ 9/6kg
Cal row
Accessory:
Single leg wall sit
2-4x 20″-40″ per side
Weighted suitcase RNT splt squat
2-4x 8-8 @ 15-24/12-15kg
Warm up: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: For time: 30 Strict Handstand push up //box pike handstand push up Tc.: 10′ Strict press 1×5 @ 57.5% 1×5 @ 67.5% 1 x Max reps @ 77.5% Metcon: For time: 30 GHD sit up 200m…
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 min cardio 2×5 Snatch deadlift, snatch pull, muscle snatch, power snatch, ohs, snatch Strength: 3 sets 3 snatch @75% 9 touch and go snatch 43/30 kg Metcon: 6 rds 10 deadlift 85/55kg 15 ttb 30 double under Accessory: Tempo dumbbell bench press 2×6 2020 tempo 2×15-20 no tempo
Warm up: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Clean pull + Low hang squat clean + Push press + Split jerk 2-3x(1+1+1+1) @ 40-60% Squat clean + Split jerk+ Squat clean + Split jerk 2x(1+1+1+1) @ 75% Squat clean + Split…
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 15m HSW 25 Pull up 5 Push jerk @ 60/35kg
Warm up: 3′ Cardio 3x 30″ Banded shoulder str. 10 Banded pendlay row 10 Front sq 10 Z-press Strength: EMOM 6′ 3 Push press + 3 Push jerk Every 2′ for 10′ Sq clean + Hang sq clean + Front sq 1+1+1 @ 60-70% Metcon: 4x 500m Row 10 C&J *rest 1’30” btw sets…
