Warm up:
3′ SKi
+
3x
10 Rotating posterior DB press @ 5/2.5kg
10 Rotating Anterior press @ 5/2.5kg
*complete 30″ slow front plank shoulder tap
Strength:
3x
8 DB Z-press
Tabata
8x
20″ on / 10″ off
50% of weight used for the 3×8 DB z-press
Metcon:
EMOM 30
1: 60/120 D/S under
2: 6-10 C2B
3 Burpee box jump over
3: 15/12 cal row
4: 5-8 Devil press 2×22.5/15kg
5: 2 Rope climb
Accessory:
2-4x
25 GHD sit up
60m D-ball/sandbag bear hug carry
12-12 SIngle arm ring row
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 2-4 Wall walk 1-3 BMU Bike (recovery pace) Strength: 3-4x 10-10 Single arm incline DB bench press 10-10 KB gorilla row Metcon: AMRAP 6…
Warm up: 3′ row 2x 15-15 Banded external rotation 15 Band pull apart 20 Walking lunge + twist 2x 10-10 Front rack opener 5 Front sq 4 Floating sq clean 3 Tall jerk Strength: Sq clean + +Split jerk + sq clean + Front sq + Split jerk 2x(1+2+1+2+1) @65% 2x(1+1+1+1+1) @70% Clean pull 3×4…
Warm up: 3 rds 15/12 cal cardio 20 plank to push up 50 m walking lunges Strength: Emom 4 x 5 =15 min 8-12 chin up 8 bench press heavy 12-15 Weighted sit up Metcon: Amrap 12′ 4 sand bag clean 6 strict hspu / hspu / pike push up 8 dumbbells thruster 22,5/15 kg …
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 15-25 BMU for quality 3x 5 Weighted strict pull up 15″ rest Max rep band assisted strict pull up Accessory: 3x 10 DB bench press 30″ rest Max…
Warm up: 3′ bike 10-10 Lat stretch on rig 12 Side to side kip swing 10-10 Banded pallof press 8 slow OHS @ pvc/empty BB Skill: EMOM 12 1.: 45″ Bike 2.: 1-4 BMU 3x AMRAP 1′ Jumping BMU Strength: OHS 2×10 @ 50-60% Front squat 4×5 @ 70% Metcon: For time: 40-30-20-10 GHD sit up Burpee
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) 3×6 OHS 3×2 @ 80% 3×2 @ 80-85% Deadlift 2×3 @ 85% EMOM 8 2 Speed deadlift…
