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
Stregth:
Strict press
3x5 @ 65%
For time:
30 Strict Handstand push up
Tc.: 10'
Metcon:
4x
AMRAP 4
10 Shuttle run (7.5-7.5m)
2 Rope climb
60/120 D/S under
Max rep box step up
*rest 1' btw sets
Accessory:
DB bench press
4x12
Banded triceps pushdown
100 reps for quality
Warm up:
3' bike
2x
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
3x(1+1+1) @ 70%
Back squat
3x5 @ 60%
Metcon:
20-15-10-5
Power snatch @ 50/35kg
Box jump
Accessory:
3-4x
20"-40" GHD ab hold
30" rest
6-10 Rounded GHD back extension
30" rest
15-15 KB side bend
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
3x2 @ 70%
EMOM 4
1 Power snatch @ 75%
Metcon:
EMOM 40
1: 14/11 cal row
2: 5 Thruster@50/35kg + 2-5 Unbroken RMU/BMU
3: 15/12 cal bike
4: 12 GHD sit up
Accessory:
5x
6 D-ball/sandbag good morning
3x
12 Rear delt fly
24 Band pull apart
Warm up:
3' cardio
2x
4-4 Side lunge w/ floor touch
4-4 Rotating lung w/ floor touch
4-4 Forward w/ floor touch
12 PVC pass through
12 Slow OHS w/ PVC
Strength:
Overhead squat
3x3 @ 70-80%
Front squat
2x12 @ 55-65%
Metcon:
AMRAP 12
16 Alt. DB snatch @22.5/15kg
50/100 D./S. under
4 Wall walk
16 Alt. DB snatch @22.5/15kg
50/100 D./S. under
15m Handstand walk / Bear walk
Warm up:
3' cardio
2x
5 walk out + shoulder tap
10 Air sq
15 Crunch
20 Banded good morning
Strength:
5x
30" on - 30" off
- V-up
- dDB Biceps curl
- DB Triceps extension
- GHD back extension
- dDB Bent over row
- dDB Bench press
- REST
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)@ 73%
2x(1+1+1+1+1)@ 78%
Clean pull
3x4 @ 92%
Metcon:
For time:
15 Clean & jerk @ 60/40kg
15 T2B / v-up
10 Clean & jerk @ 70/45kg
25 T2B / v-up
5 Clean & jerk @ 80/50kg
35 T2B / v-up
Accessory:
4x
AMRAP 1'
Max rep C2B
3x
5 Weighted strict chin up
10-15 Band assisted strict chin up
Warm up:
3x
10/8 cal
10-10 Pec stretch on rig
6-6 Single arm KB bottoms up press
6-10 Handstand scap push up
Strength:
5x
2 Strict press @ 90% +
2x
15-15 Single arm DB incline bench press
Metcon:
5x
AMRAP 2'30"
15/12 cal bike
20/15 cal ski
In remaining time MAX rep Burpee box jump over
*rest 1'30" btw sets
Accessory:
8x
1-4 Strict HSPU negatives 5" descent
3x
8-12 Skull crusher
20-30 Banded triceps pushdown
3x
15 DB rear delt kickback
Warm up:
3' Bike
2x
5 Snatch pull
5 Dip Snatch
5 Snatch balance
5 Sots press
10 Back squat
Strength:
High hang snatch + Squat snatch + OHS w/ 3" Descent
2x(1+1+2)@ 70-75%
2x(1+1+1)@ 75-80%
Back squat
1x1@ 85%
1x10 (20RM)@ 90-100%
1x1@ 85%
1x10 (20RM)@ 80-90%
1x1@ 85%
1x20 (20RM)@ 70-80%
Metcon:
AMRAP 10'
15/12 cal
10 Ring row
10 Push up
200m Run
Accessory:
3x
5-10 Rower pike up
40"-1' Plank on rings
EMOM 8
30" D-ball/sandbag bear hug hold
Warm up:
3' Bike
2-3x
20 Plate hop
5 Straight leg box jump
30" Mountain climber
EMOM 5
1 Clean pull to hold + 1 High hang power clean + 1 Floating power clean + 1 Split jerk
Strength:
Power clean + Power jerk + Power clean + Split jerk w/ 2" pause in receiving position
3x(1+1+1+1) @ 65%
Power clean + Power jerk
EMOM 4
1+1@ 70%
Metcon:
EMOM 40
1: 14/11 cal row
2: 2x7.5m Goblet lunge @24/15kg
3: 14/11 cal bike
4: 10 Lateral burpee over erg
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:
Front squat
3x5 @ 65-75%
OHS
2x10 @ 50-60%
Metcon:
2x
for time
25 Deadlift @100/70kg
25 HSPU
25 Wall ball
25 T2B
Accessory:
2x
Max time D-ball/sandbag bear hug hold
Every 2' - 12' (3 sets per station)
1: 15 Right side plank hip touch + 10 Right side plank rotation
2: 15 Left side plank hip touch + 10 Left side plank rotation