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
2×3 @ 65%
Front squat
2×3 @ 60%
Tempo 33×1 (3″ down, 3″ at the bottom, aggresive stand, 1″ at the top
Metcon:
3x
60/120 D/S under
10 Front squat @50 kg
10 C&J @50kg
10 Alt. lunge front rack @ 50kg
rest 1:1
Accessory:
5x
6-10 glute ham raise
3x
20 Tibialis raise
20 calf raise
40″-1′ wall sit
3x
40″ hollow rock
Warm up: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Squat clean + High hang squat clean + Split jerk 3x(1+1+2) @ 80-85% Clean pull 5×1 @ 105% Front Squat 3×3 @ 75-85% Metcon: For time: 9-6-3-6-9 Ring muscle up / BMU…
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: 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 1×2 @ 87% 3×3 @ 80% Front squat 3×5 @ 70% Metcon: 10-9-8-7-6-5 Sandbag over shoulder 60/120 D/S under Accessory: 3x 12 Barbell hip thrust 3x 20…
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 Good morning @ empty barbell 10-10 Cossack squat 10-10 Single arm DB OH squat 10-10 Side plank rotations Strength: Bamboo bar OHS (or banded KB OHS) 3×10 OHS 2×2 @ 83-85% 2×2 @ 88-90% Deadlift 4×1 @ 90% Every 30″ – 4′ (8 sets)…
Warm up: 3′ Cardio 3x 12-12 Posterior hip stretch on box 8 Good morning 15m Forward lunge with floor touch Strength: Every 2′ x 12 sets 3 Deadlift @ 72.5-77.5% 3-4x 12 D-ball/sandbag bear hug squat *rest 1′ 8-8 Landmine twist Metcon: For time: 3x 16 Wall ball @ 9/6kg 16 DB snatch @22.5/15kg 8…
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
