Warm up:
3x
1′ Row
10-10 Cossack squat
10-10 Banded Single leg glute bridge
8 Muscle snatch
2-3x
7 Snatch deadlift
7 Hang muscle snatch
7 Snatch balance
Strength:
EMOM 12
1: 3 Squat snatch @ 60-70%
2: 2 Squat snatch @ 70-75%
3: 1 Squat snatch @ 75-80%
4: rest
Back squat
Every 2′ x 6 sets
3 Back squat @ 72.5-77.5%
Metcon:
For time:
9-7-5 Front squat @ 100/75kg
36-28-20 Pull up
Accessory:
3-4x
8-8 dDB single leg RDL
3-4x
15-15 side plank hip touch
Warm up: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Clean pull + Low hang squat clean + Push press + Split jerk 2-3x(1+1+1+1) @ 40-60% Squat clean + Split jerk+ Squat clean + Split jerk 2x(1+1+1+1) @ 78% Squat clean + Split…
Warm up: 3 sets: 1:00 row 10/10 pec strech on rig 10/10 banded external rotation :30 montain climber Skill: 4 sets: 2-4 wall walk 15 m double kettlebell overhed carry 7,5-15 m hand stand walk 15 m overhead carry 2-4 wall walk Metcon: 40-30-20-10 Wall ball 9/6kg Lateral burpee box jump over …
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 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Every 1’30” – 15′ (10 sets) 1 Power snatch + 1 High hang squat snatch @ 45-65% Every 45″ – 6′ (8sets) 1 Riser snatch pull @ 85% Metcon: 3x 4 Rounds 200m Run…
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′ bike 3x 10-10 Lat stretch on rig 12 Side to side kip swing 10-10 Banded pallof press 8 slow OHS @ pvc/empty BB Strength: OHS 2×3 @ 70% Back squat 2×4 @ 60% Metcon: For time: 5x 24/18 cal row 20 Thruster @ 45/30kg 16 Bar facing burpee Accessory: 2-3x 15 Band assisted…
