Wu:
2 rds
6/6 one leg kb rdl + clean & shoulder press
12 wb squat clean
6 half burpee
12 wall sq
Squat Clean:
6 rds ( climbing)
1 squat clean + hang sq clean + front squat
Metcon:
Every 5 min x 4
9 hang clean 50/35 kg
12 t2b
15 wall ball 9/6
18 burpee
3-4 set:
12/12 windmill
20/20 sec side plank kneee 2 elbow
SMR & STRECHING
Warm up:
3rds
14 dead bug
14 bird dog
14 russian baby makers
HYROX:
750 m cardio / x2 bikerg
200 m kb carry
750 m cardio
100 m burpee broad jump
750 m cardio
200 m walking lunges
750 m cardio
100 plate push
750 m cardio
200 m kb carry
750 m cardio
100 sit up
STRECHING & SMR
Warm Up:
3 rds
10 bent over revers fly 1,25-2,5 plate
10 half burpee
10 box steps
50 jumping jack
Partnerwod:
1000 m row
50 burpee box jump overs
100 wall ball
1000 m row
50 alt. db hang clean & jerk
100 alt db snatch
1000 m row
50 db hang sq clean
100 push up
1000 m row
50 db push press
100 v-up
STRECHING & SMR
Warm up:
2 rds
1 min cardio
50 m bear walk
1 min cardio
50 m tiger walk
Snatch:
E90"x 6 rds (climbing)
Snatch pull + 2 Hang snatch
Metcon:
Every 3 min x 5-6 rds
20 Am swing 24/16
15 box jump
10 Hspu / clap push up / pike push up
Acc:
3-4 set
10/10 kb windmill
45-60 s plank
STRECHING & SMR
Warm up:
3 rds
10 arch rock
12 plank to push up
12 snow angel
10 hollow rock
Strength:
4 rds (medium weight)
15 bench press
15 bench row
Metcon:
Buy in: 1500 m row
60-40-20
Air squat
push up
reverse lunges
straight leg sit up
Cash out:1500 m row
Streching & SMR
Wu:
3 set
12 alt box side step
24 hamstring curls w. band
24 tou touch
12 cal row
Strenght:
shoulder press & deadlift (medium weight)
2x12
2x10
2x8
Metcon:
3 rds
20 thruster 30/20 kg
15 pull up
10 lateral burpee
3-4 set
12 bb biceps curl
12 skull chrusher
12 arch rock
Wu:
3 set
12 90/90 hip
12 alt kb halo
6 reversee burpee
3 wall walk
50 simple under
Metcon:
10 rds
32 du 64 simple
8 alt devil press
Back Squat:
5x5 reps 60-70%
3-4 set:
10s Hollow rock
10s Hollow Hold
10s V-ups
10s Hollow hold
STRECHING & SMR
Warm up
0:00-10:00
1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Warm Up Clean - 3-5 reps of each movement.
3. 1 Set
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
Metcon
12:00-42:00
Survivor
5 sets (1 Set every 6 minutes)
32/24 Calorie Row
24 Wall Balls (20/14)
16 Toes to Bar
Power Clean
44:00-56:00
*Do a set every 1 minute and 30 seconds.
3 Sets
3 Power Clean @60-65% 1RM Power Clean
2 Sets
2 Power Clean @70-75% 1RM Power Clean
3 Sets
1 Power Clean @75+% 1RM Power Clean
*Rest as needed between sets.
STRECHING & SMR
Wu:
3 rds
12 bird dog
12 dead bug
12 alt rdl
Hyrox
1000 m row
50 m walking lunges
50 m kb carry
800 m row
50 m walking lunges
50 m kb carry
600 m row
50 m walking lunges
50 m kb carry
400 m row
50 m walking lunges
50 m kb carry
200 m row
Acc:
3-4 sets
10 hollow rock
10 sec hollow hold
10 v-ups
10 sit up
Wu:
3 rds
10 kb halo
12 plank to push up
10 tuck up
12 arch rock
Only BB
5 rds
5 hang clean
10 biceps curl
15 shoulder press
20 bb side
30-45 sec rest btw rds
Metcon
200 m inga run
20 alt db hang clean & jerk
200 m inga run
20 alt hang clean & jerk
20 alt db hang snatch
200 m inga run
20 alt db hang clean &jerk
20 alt db snatch
20 alt one arm thruster
200 m inga run
20 alt db hang clean & jerk
20 alt db snatch
20 alt one arm thruster
20 devil press
SMR ROLL & STRECHING