Warm up:
3′ SKi
+
3x
10-10 Rotating posterior DB press @ 5/2.5kg
10-10 Rotating Anterior press @ 5/2.5kg
*complete 30″ slow front plank shoulder tap
Strength:
Strict press
1×5 @ 80%
1×3 @ 85%
1×1 @ 90%
1x Max @ 92%
Metcon:
EMOM 40
1: 14/11 cal row
2: 10 Burpee over rower
3: 13/10 cal ski
4: 15 KB Swing @24/16kg
Accessory:
4-5x
4-4 Top plank matrix
3-4x
1′ sled push
Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 10 Air sq 30″ hollow hold Metcon: For time: 4x 20 GHD sit up 2x10m HS walk 5 BMU / burpee pull up *rest 4′ For time: 21 USA swing 21 Pull up 30m Bear hug sandbag carry 18 USA swing…
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 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: 2 min bike 3 rds 5 burpee no push up 10 light dumbbell front raises 5 light strict press Strength: 5×8 Strict press Metcon: Amrap 10 min 10 cal cardio 10 box jump /step 10 ttb / k2e / k2c Accessory: Amrap 5′ 16 dumbbells Alt biceps 16 dumbbells alt triceps…
Warm up: 3′ bike 2-3x 20 Plate hop 5 Streight leg box jump 30″ Mountain climber + EMOM 5 Building from empty BB 1 Power snatch + 2 Power clean & jerk Strength: EMOM 5 1 Power snatch @ 60% EMOM 5 1 Power clean & jerk @ 60 % Metcon: EMOM 28 1: 200/180m row 2:…
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 20m HSW 10 BMU
