Warm up:
3x
1′ ski
10-10 Single arm DB bench
10-10 Single arm DB upright row
30-40″ Front plank shoulder tap
Strength:
Bench press
1×5 @ 70%
1×12 @ 50%
1×5 @ 75%
1×15 @ 50%
1×5 @ 80%
1×20 @ 50%
Metcon:
EMOM 40
1: 14/11 cal Row
2: 12 T2B
3: 14/11 cal C2 bike
4: 6-10 Strict HSPU
Accessory:
3x
10-10 Seated single arm DB strict press
3x
8-8 Goblet curtsy lunge
Warm up: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: For time: 30 Strict Handstand push up //box pike handstand push up Tc.: 10′ Strict press 1×5 @ 57.5% 1×5 @ 67.5% 1 x Max reps @ 77.5% Metcon: For time: 30 GHD sit up 200m…
Warm up: 3 sets 1:00 row 10/10 pec strech on rig 10/10 external rotation :30 mountain climber Skill: Emom 8′ 7,5 m + handstand walk Basic: 4 sets :40 max rep wall walk 1:20 rest :20 max rep plank shoulder tap Metcon: 4 sets: Amrap 2′ : Max cal row Amrap 2′ :…
Warm up: 3′ bike 10-10 Lat stretch on rig 12 Side to side kip swing 10-10 Banded pallof press 8 slow OHS @ pvc/empty BB Skill: EMOM 12 1.: 45″ Bike 2.: 1-4 BMU 3x AMRAP 1′ Jumping BMU Strength: OHS 2×10 @ 50-60% Front squat 4×5 @ 70% Metcon: For time: 40-30-20-10 GHD sit up Burpee
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: 3x Max rep Strict press @ 70% Max rep Strict press @ 60% Max rep Strict press @ 50% Metcon: 5x AMRAP 2′ 18/15 cal row 6 Power clean & jerk…
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 @ 90% 3×3 @ 82% Front squat 4×3 @ 75% Metcon: 8x 30/60 D/S under 16 Goblet Alt lunge @22.5/15kg 16 T2B Accessory: 3x 20 Reverse hyper 3x…
Warm up: 3′ bike 2-3x 20 Plate hop 5 Streight leg box jump 30″ Mountain climber + EMOM 5 Building from empty BB 1 Snatch pull to hold + 1 High hang power snatch + 1 Low hang power snatch + 1Floating power snatch Strength: Power snatch 3×2 @ 70% EMOM 4 1 Power snatch…
