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
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