Warm up:
2x
12/10 cal cardio
5 Walk out + push up
10 GHD back extension
10 Air squat
5-5 single arm ring row
30" Hollow hold
Cardio/Metcon:
4-5x
60/120 D./S. under
30 cal row
15 Pull up
15 Burpee over rower
15 V-up
*rest 1'30"
Warm up:
2x
12/10 cal cardio
5 Walk out + push up
10 GHD back extension
10 Air squat
5-5 single arm ring row
30" Hollow hold
Cardio/Metcon:
4-5x
60/120 D./S. under
30 cal row
15 Pull up
15 Burpee over rower
15 V-up
*rest 1'30"
Warm up:
3' row
2x
15 Banded external rotation
15 Band pull apart
20 walking lunge + twist
2x
10-10 Front rack opener
5 Front squat
4 Floating squat clean
3 Tall jerk
Strength:
Squat clean + Split jerk + Squat clean + Front squat + Split jerk
2x(1+2+1+2+1) @ 80%
2x(1+1+1+1+1) @ 85%
*OPTIONAL*
Squat clean + Split jerk
1-3x(1+1) @ weight of choice
Clean pull
3x3 @ 98%
Metcon:
4x
10 Shuttle run (7.5-7.5m)
9 Lateral burpee over bar
9 Power clean @ 75/50kg
2 Rope climb
*rest 3' btw sets
Accessory:
20' Bike @ zone 2-3 effort
*every 2' 2-6 BMU
Wide grip band assisted C2B
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:
4x
8 Strict press @ 65-75%
Metcon:
Warm up:
3' Bike
2x
5 Snatch DL
5 Snatch pull
5 Dip snatch
5 Snatch balance
5 Back squat
5 Sots press
Strength:
High hang squat snatch + Squat snatch + OHS w/ 3" descent
2x(1+1+2) @ 80-85%
2x(1+1+1) @ 83-88%
Back squat
1x5 @ 75%
1x10 @ (20 RM) 100-110%
1x5 @ 75%
1x10 @ (20 RM) 90-100%
1x5 @ 75%
1x20 @ (20 RM) 80-90%
Metcon:
Amrap 10'
200m Run
10 Power snatch @50/35kg
Accessory:
4x
8-12 Weighted hanging knee raise
4x
15-15 Side plank hip touch
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:
6x
4 Strict press @ 80-85%
Metcon:
2-2-2-3' Work / 1' Rest
15/12 cal row
10 Burpee box jump over
In remaining time MAX rep GHD sit up
Accessory:
Deficit strict HSPU negatives
10x
1-3 reps @ 5" descent
3x
15 OH DB triceps extension
Max rep bench dip
3x
10-15 Plate lateral raise
Warm up:
3' Bike
2x
5 Snatch DL
5 Snatch pull
5 Dip snatch
5 Snatch balance
5 Back squat
5 Sots press
Strength:
HIgh hang squat snatch + Squat snatch + OHS w/ 3" descent
2x(1+1+2) @ 77-82%
2x(1+1+1) @ 80-85%
Back squat
1x3 @ 80%
1x10 @ (20 RM) 95-105%
1x3 @ 80%
1x10 @ (20 RM) 85-95%
1x3 @ 80%
1x20 @ (20 RM) 75-85%
Metcon:
AMRAP 10'
10 cal bike
20 Alt DB snatch @22.5/15kg
10 Burpee over DB
Accessory:
10x
15m MIxed rack KB farmer's carry
4x
30"-30" Copenhagen plank
Warm up:
3' bike
2-3x
20 Plate hop
5 Straight 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: 13/10 cal ski
2: 3-6 RMU / BMU
3: 15/12 cal row
4: 15 T2B
Accessory:
3x
10 D-ball / sandbag clean
-into-
30m D-ball / sandbag bear hug carry
Band pull apart
100 reps for quality
Warm up:
3' Cardio
2x
4-4 Side lunge w/ floor touch
4-4 Rotating lunge w/ floor touch
4-4 Forward lunge w/ floor touch
12 Banded face pull
8 Front squat
Strength:
EMOM 8
2 Front squat @ 65%
After your 8th set, complete
50 Wall ball
Metcon:
For time:
50-40-30-20-10
cal Assault bike
Burpee
Tc.: 25'
Accessory:
60 V up for quality
3x
1' - 1' Side plank
Warm up:
3x
10/8 cal cardio
5 Inchworm
5-5 Single arm ring row
10 Push up
3 Wall walk
10 Scap pull up
Strength:
4x
10-15 Bent over row @ 65-75%
8-12 Bench press @ 70-80%
Metcon:
AMRAP 20'
7.5-7.5m dDB front rack walking lunge
15 C2B/ Pull up
15 T2B
7.5-7.5m Handstand walk / Bear walk
Warm up:
3' row
2x
15 Banded external rotation
15 Band pull apart
20 walking lunge + twist
2x
10-10 Front rack opener
5 Front squat
4 Floating squat clean
3 Tall jerk
Strength:
Squat clean + Split jerk + Squat clean + Split jerk
3x(1+1+1+1) @ 70%
Every 40" - 6' (9 sets)
1 Clean pull @ 85%
Metcon:
3x
15/12 cal row
15 Burpee
15 Power clean @ 50/35kg
Accessory:
EMOM 10
4-8 strict pull up
Single arm DB bent over row
4x8-8
Banded biceps curl
100 reps for quality