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:
OHS
2×2 @ 82.5-87.5%
2×1 @ 87.5-92.5%
Deadlift
2×3 @ 77.5%
1×2 @ 85%
1×1 @ 92.5%
Metcon:
For time:
2x
20 DB alt snatch @32/22.5kg
26 T2B
1x
20 Squat snatch @57/41kg
Accessory:
3x
1′ banded glute bridge hold
20-30 Seated hamstring curl
3-4x
20 Weighted abmat sit up @8-14kg
Warm up: 3′ Bike 3x 8-8 Front rack oponers 6-6 Side lunge 6-6 Rotating lunge 6-6 Forward lunge 3 Hard med ball slam @9/6kg Strength: Front sq 5×2 @ 85-90% Metcon: EMOM 24 1.: 15/12 cal row // 6 Shuttle run 2.: 10-15 T2B // 1-2 Rope climb 3.: 8 dDB box step over //…
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 1×5 @ 55% 1×5 @ 65% 1x max reps @ 75% EMOM 8 1-3 Negative Box pike handstand push up 5″ descent, top to bottom Metcon: AMRAP 6 3 Burpee box jump over…
Warm up: 3 sets 1:00 row 10/10 lat strech ring 3/3 single arm rope row :30 hollow hold Skill: 10 rds 1 rope climb 25 m farmer carry :30 rest Metcon: Emom 24-32′ Min 1: 15/12 cal row Min 2: 12 wall ball + 5-8 lateral burpee box jumps Min 3: 4-5 x 15…
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 1-2x 10 Clean deadlift 10 Hang muscle clean 10 Behind the neck strict press in jerk stance 10 Front squat 5 Tall clean 5 Tall jerk 5 Clean+Jerk Strength: 5x…
Warm up: 3′ Bike 2x 5 Snatch DL 5 Snatch pull 5 Dip snatch 5 Snatch balance 5 Back squat 5 Sots press Strength: High hang squat snatch + Squat snatch + OHS w/ 3″ descent 2x(1+1+2) @ 80-85% 2x(1+1+1) @ 83-88% Back squat 1×5 @ 75% 1×10 @ (20 RM) 100-110% 1×5 @ 75% 1×10 @ (20…
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…
