Warm up:
1’30” Row
1’30” Ski
2x
10-10 Lat. stretch on rig
10 Banded face pull
10-10 Single arm ring row
20″-40″ Bar dead hang
Skill:
Accumulate 2′ for quality
-Ring support hold
-Ring dip bottom hold
-Plank on ring
EMOM 8
6-12 Deficit push up @20X1 = explosive up, 1″ at the top, 2″ down, no pause at the bottom
Accessory:
3x
10 Chest supported DB row
30″ rest
Max rep feet elevated ring row
Metcon:
AMRAP 12
4 Kipping deficit HSPU
8 Box jump over
12/9 cal bike
Warm up: 3 sets: 1:00 row 1:00 / 1:00 couch strech 10/10 sinlge leg glute bridge 5/5 windmill Strength: Deadlift 3×3 @73% 1×15 @45% Metcon: 5 rds 1 bar mu / burpee pull up 3 squat clean 60/40 kg 5 front squat 60/40kg 7 push jerk 60/40 kg 9 lateral burpee 11 hspu…
Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 Snatch deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip strict press 10 OHS 5 Slow snatch 5 Power snatch 5 Squat snatch Strength: Squat snatch 5×1 @ 85-90% 2x 2 Squat clean + 1…
Warm up: 3x 10/8 cal ski 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Stregth: Strict press 3×5 @ 65% For time: 30 Strict Handstand push up Tc.: 10′ Metcon: 4x AMRAP 4 10 Shuttle run (7.5-7.5m) 2 Rope climb 60/120 D/S under Max rep box…
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 3 Bench press @ 75% 6x 3 Deadlift @ 75% Metcon: Every 4′ – 40′ (10rounds) 20/16 cal row 30m unbroken D-ball/sandbag bear hug carry 15m Handstand walk // 8 Shoulder…
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: 3 min cardio 2 sets 15 hip thrust 10 barbell good morning 10/10 one leg kb romanian deadlift Strength: Deadlift: 4×3 tempo 70-80 % + 8-6-6 @50-60% Metcon: CFGO 18.2 1-2-3-4-5-6-7-8-9-10 Dumbbell front squat 2×22,5 / 15kg Bar facing burpee then 1 rep max clean Time cap 15 min Accessory: 2-3…
