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 @ 92.5-95%
2×2 @ 85%
Front squat
3×2 @ 80-85%
Metcon:
3x
21 Pull up
16 Burpee box jump over
11 HSPU
*rest 1:1
Accessory:
3-4x
30″ skater jump
30″ rest
30″ Jumping box step up
3x
12 BArbell hip thrust
3x
30″-1′ Chinese plank (facing up)
rest 30″
30″-1′ Chinese plank (facing down)
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 1×3 @ 60% 1×3 @ 70% 1x max reps @ 80% EMOM 15 1.: 2-4 Negative Box pike handstand push up 5″ descent, top to bottom 2.: 20″-30″ Wall facing handstand hold 3.: Rest Metcon: For…
Warm up: 3′ Ski 2x 10-10 Pec stretch on ring 10 Banded Z press 10-10 Lat stretch on ring 10 Alt lunge w/ lateral flexion Strength: 5x 2 Strict press @ 85-90% Metcon: Amrap 5 1000/800m Row 8 Thruster @ 52/39kg in remaining time, max GHD sit up *rest 3′ Amrap 5 15 GHD sit…
Warm up: 3 min cardio 2 sets 10/10 posterior hip strech 10/10 forward lunge 10/10 front rack openers 10/10 side plank hip touch Strength: Emom 10′ Squat clean & jerk 1+1 @75-85% Back squat: Build to 1 RM Metcon: 3 sets 50 du / 100 su 10 hspu 20 single dumbbell box…
Warm up: 3′ cardio 3x 8-8 Front rack openers 6-6 Side lunge 6-6 Rotating lunge 6-6 Forward lunge 3 Hard med ball slam@9/6kg Strength: Front sq 3×8 @65% Metcon: EMOM 28 1: 15/12 cal row 2: 15 T2B 3: 15/12 row 4: rest Accessory: 6x 30″ Jumping box step up 4x(15-15) Single leg glute bridge…
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 Strength: 4x 8 Strict press @ 65-75% Metcon: 5x Amrap 3’30” 20 Alt. DB snatch @22.5/15kg 20 Box jump/step down In remaining time: MAX cal ski *rest 1’30” btw sets Accessory:…
Warm up: 2′ cardio 2x 5 Inchworm 5-5 Single arm ring row 10 Push up 3 Wall walk 10 Scap pull up Strength: 4x 10-15 Bent over row @ 60-70% 15-20 Push up Metcon: AMRAP 30′ 500m Row 30 Sit up 20 Pull up 10 Box jump over 5 BMU
