Warm up:
400m Jog
2x
10-10 Side to side hamstring swing
10-10 Forward-back hamstring swing
15m walking lunge
2x
10-10 Pec stretch on rig
5-5 DB/KB windmill
10-10 Single arm ring row
5-5 Front plank shoulder tap
Strenght:
21-15-9-6
Band assisted strict chin up
Push up
Metcon:
For time:
20 HSPU
400m Run
3 Rope climb
400m Run
30 dDB Thruster @2x15/12kg
400m Run
3 Rope climb
400m Run
20 HSPU
Accessory:
3x
10-10 Single arm incline DB bench press
10-10 Alt KB gorilla row
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:
3x
6 Bamboo bar OHS
EMOM 8
3-5 OHS @ 50%
Tempo 21x1
Metcon:
For time:
50/36 cal assault bike
10 D-ball/sandbag clean @ 45/30kg
*rest 1'30"
40/30 cal assault bike
10 D-ball/sandbag clean @ 45/30kg
*rest 1'30"
30/24 cal assault bike
10 D-ball/sandbag clean @ 45/30kg
20-15-10-5
Side plank knee touch
side plank knee touch
GHD back extension
50/36 cal assault bike
10 D-ball/sandbag clean @ 45/30kg
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
1x5 @ 80%
1x3 @ 85%
1x1 @ 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 PVC pass through
10-10 Hip openers
5 Straight leg box jump
1-2x
10 snatch Deadlift
10 Hang muscle snatch
10 Behind the neck snatch grip Strict press
10 OHS
Strength:
3x
1 Snatch deadlift + 1 Snatch pull + 1 Power snatch + 1 Snatch balance @ 40-50%
.
Squat Snatch
-Build to a heavy single for the day
3x
3 Back squat @60-65%
Tempo 31x1
Metcon: (Man In The Red Bandana)
AMRAP 19
5 Thruster @ 60/40kg
17 Front rack lunge
77 / 154 D/S under
200.1m Plate carry @ 20/10kg
Bonus:
For quality 6-12 legless rope climb
Warm up:
3' Cardio
2x
5 Inchworm
10 Air sq
10 Push up
30" plank
5 Strict pull up
Metcon:
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
1-2x
10 Clean deadlift
10 Hang muscle clean
10 Behind the neck strict press in jerk stance
10 Front squat
Strength:
3x
1 Power clean + 2 Low hanf squat clean + 1 Split jerk @ 40-50%
.
1 Squat clean + 1 SPlit jerk
- Build to a heavy single for the day
3x
3 Front squat 60-65%
Tempo 31x1 (3" down, 1" at the bottom, aggressive stand, 1" at the top)
Metcon:
For time:
5x
12 T2B
10 Alt. hang C&J @22.5/15kg
8 Box jump over
Accessory:
3-4x
30" skater jump
30" rest
30" jumping box step up
3-4x
10 Toes up DB RDL (tempo 31x1)
2' hanging L-sit hold
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
1:
20 Crossover single under
2-6 RMU
2:
20 Crossover single under
7.5-15m Handstand walk
Strength:
3-4x
10-10 Single arm ring row
10-10 Seated single arm DB press
Metcon:
For time:
5x
20/15 cal C2 bike
5 BUrpee pull up
30m D-ball/Sandbag bear hug carry @ 45/30kg
Accessory:
2-4x
20 Banded face pull
10-10 Alt. DB curl
10-10 Single arm DB tricep kickback
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
-Build to a heavy single or 1RM
4x
1 Clean pull @ 100%
Metcon:
For time:
20 Single arm DB hang snatch @ 22.5/16kg
600m Run
30 Single arm DB hang snatch @ 22.5/16kg
600m Run
40 Single arm DB hang snatch @ 22.5/16kg
Accessory:
EMOM 16
1: 12 Med. ball GHD sit up
2: 40" Banded glute bridge hold
3: 12-20 T2B
4: 40" wall sit
Warm up:
3' SKi
+
12-10-8
Rotating posterior DB press @ 5/2.5kg
Rotating Anterior press @ 5/2.5kg
*complete 30" slow front plank shoulder tap
Strength:
Strict press
1x3 @ 70%
1x3 @ 80%
1x Max @ 90%
3x5 @ 65%
Metcon:
EMOM 40
1: 60/120 D/S under
2: 15 C2B
3: 14/11 cal bike
4: 7.5m Handstand walk
5: 3 Devil press @ 2x 22.5/15kg
Accessory:
3x
5 Strict T2B
Max T2B
3-4x
40"-1' Sorenson hold
Warm up:
3' Cardio
2x
10 PVC pass through
10-10 Hip openers
5 Straight leg box jump
1-2x
10 Deadlift
10 Hang muscle clean
10 Strict press
10 Front squat
Strength:
3x
1 Power clean + 2 Low hang squat clean + 1 Split jerk @ 40-50%
4x
1 Squat clean + 1 Split jerk @ 87-93%
3x
15 Front squat @ 45%
Metcon:
For time:
21 cal row
21 Kipping HSPU
8 Power clean
7 Hang power clean
6 Squat clean
15 cal row
15 Strict HSPU
6 Power clean
5 Hang power clean
4 Squat clean
9 cal row
9 wall facing strict HSPU
4 power clean
3 Hang power clean
2 Squat clean
-Barbell @ 50/40kg-
Bonus:
For quality 10-20 RMU