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: For time: 30 Strict HSPU Tc.: 10′ 2x Max rep Strict press @65% Max rep Strict press @ 55% Max rep Strict press @ 45% Metcon: 5x 80/160 D/S under…
Warm up: 3′ bike 2-3x 20 Plate hop 5 Streight leg box jump 30″ Mountain climber + EMOM 5 Building from empty BB 1 Clean pull to hold + 1 High hang power clean + 1Floating power clean + 1 Split jerk Strength: Muscle clean + Power clean + Push press + Push jerk 3x(1+1+1+1) @ 40%…
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 2×5 @ 70-80% 2×3 @ 75-85% OHS 2×15 @ 55-65% Metcon: AMRAP 20 500/400m Row 5-6 RMU/BMU/Burpee pull up 10 Deadlift @ 85/55kg Accessory:…
Warm up: 2x 12/10 cal cardio 5 Inchworm 10 GHD back extension 10 Air squat 2 Wall walk 5 Slow strict pull up 30″ Plank Metcon: 4x 30 GHD sit up / V-up 24 Pull up 18 Alt pistol 12 Power snatch @ 40/30kg 6 BMU/Burpee pull up *rest 3′ btw sets
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 Work up to a heavy 1+1+1+1+1 complex…
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: 3x Max rep Strict press @ 70% Max rep Strict press @ 60% Max rep Strict press @ 50% Metcon: 5x AMRAP 2′ 18/15 cal row 6 Power clean & jerk…
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 Work up to a heavy 1+1+1 complex for the day Back squat 1×1 @ 85% 1×10 @ (20 RM) 100-110% 1×3 @ 80% 1×10 @…
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: Muscle snatch + Power snatch 3x(1+2) @ 30-40% Power…
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 PVC pass through 12 Slow OHS w/ PVC Strength: OHS 2×5 @ 70-80% 2×3 @ 75-85% Front squat 2×15 @ 55-65% Metcon: For time: Buy-in: 150/300 D/S under 4x 20 GHD sit up…
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”
