Warm up:
3′ Cardio
3x
12-12 Posterior hip stretch on box
8 Good morning
15m Forward lunge with floor touch
Strength:
Every 2′ x 12 sets
3 Deadlift @ 72.5-77.5%
3-4x
12 D-ball/sandbag bear hug squat
*rest 1′
8-8 Landmine twist
Metcon:
For time:
3x
16 Wall ball @ 9/6kg
16 DB snatch @22.5/15kg
8 Wall ball @ 14/9kg
16 DB snatch @ 22.5/15kg
16 Wall ball @ 9/6kg
8 DB snatch @ 30/22.5kg
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 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 @ 85-90% 2×1 @ 90% Deadlift 1×1 @ 80-85% 1×1 @ 85-90% 1×1 @ 90-95% EMOM 8 1 Speed deadlift @ 75% Metcon:…
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: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Squat clean + High hang squat clean + Split jerk 3x(1+1+2) @ 70-75% Clean pull 3×1 @ 105% Back Squat Build to a 20RM Metcon: For time: 4x 10 power C&J @50/35kg…
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 sets 1min row 10/10 pec strech on rig 10/10 banded external rotation :30 mountain climber Strength: 5×10 Bench press climbing weight Metcon: 6 rds 15 m handstand walk / 3-5 wall walk 15 wall ball 150 m inga run Accessory: 8x :20 hollow rock
