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
3×5 @ 60%
2×10 @ 45%
Metcon:
15′ to work for…
1200m Run
+
AMRAP in remaining time:
6 Alt DB snatch @ 22.5/15kg
4 Strict HSPU
1 Rope climb
Accessory:
5x
12-12 Single arm banded rear delt fly
3x
20 Banded tricep pushdown
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: 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: 6x 4 Bench press @ 65% 6x 4 Deadlift @ 65% Metcon: EMOM 25 1: 13/10 cal row 2: 13/10 cal row 3: 3-7 Devil’s press @ 2×22.5/15kg 4: 15/12 cal bike…
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: 4x 2 Bench press @ 65% 10 Deficit push up Every 45″ – 7’30” 2 Speed deadlift @ 50 kg Metcon: EMOM 25 1: 13/10 cal ski 2: 15m Handstand walk 3:…
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 @ 90% 3×3 @ 82% Front squat 4×3 @ 75% Metcon: 8x 30/60 D/S under 16 Goblet Alt lunge @22.5/15kg 16 T2B Accessory: 3x 20 Reverse hyper 3x…
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: Deadlift Build to a heavy set of 5 DB bench press 4×8 (31X1 tempo) Metcon: Every 4′ – 40′ (10rounds) 12/9 cal bike 12/9 cal ski 6 shuttle run (7.5-7.5m = 1rep)…
Warm up: 3′ bike 2-3x 20 Plate hop 5 Streight leg box jump 30″ Mountain climber + EMOM 5 Building from empty BB 1 Snatch pull to hold + 1 High hang power snatch + 1 Low hang power snatch + 1Floating power snatch Strength: Power snatch 3×2 @ 70% EMOM 4 1 Power snatch…
