Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 GHD back extension 10-10 Side lunge 10 Jumping air squat 20″-20″ pallof hold Strength: Back squat 2×3 @ 65% Front squat 2×3 @ 60% Tempo 33×1 (3″ down, 3″ at the bottom, aggresive stand, 1″ at the top Metcon: 3x 60/120 D/S under…
Warm up: 3′ SKi + 12-10-8 Rotating posterior DB press @ 5/2.5kg Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 1×5 @ 67.5% 1×3 @ 77.5% 1x Max unbroken @ 87.5% 2×10 @ 55% Metcon: EMOM 40 1: 15/12 cal row 2: 7.5-15m HSW //3-5 wall walk 3: 14/11 cal…
Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 Snatch deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip strict press 10 OHS 5 Slow snatch 5 Power snatch 5 Squat snatch Strength: Squat snatch -Build to a heavy double for today Riser…
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: For time: 5x 400m Run 15m HSW 25 Pull up 5 Push jerk @ 60/35kg
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 GHD back extension 10-10 Side lunge 10 Jumping air squat 20″-20″ pallof hold Strength: Back squat 1×1 @ 92% 3×2 @ 85% Front squat 3×3 @ 80% Metcon: For time: 100/200 D/S under 75 Air squat 50 Sit up 25 Strict HSPU 5 Legless rope climb…
Warm up: 1’30” Row 1’30” Ski 2x 10-10 Lat. stretch on rig 10 Banded face pull 10-10 Single arm ring row 20″-40″ Bar dead hang Skill: Accumulate 15-25 BMU for quality 3x 5 Weighted strict pull up 15″ rest Max rep band assisted strict pull up Accessory: 3x 10 DB bench press 30″ rest Max…
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 Good morning @ empty barbell 10-10 Cossack squat 10-10 Single arm DB OH squat 10-10 Side plank rotations Strength: Bamboo bar OHS (or banded KB OHS) 3×10 OHS 2×2 @ 83-85% 2×2 @ 88-90% Deadlift 4×1 @ 90% Every 30″ – 4′ (8 sets)…
Warm up: 3′ SKi + 12-10-8 Rotating posterior DB press @ 5/2.5kg Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 5×5 @ 77.5-85% Metcon: EMOM 40 1: 14/11 cal ski 2: 60/120 D/S under 3: 15/12 cal row 4: 15 wall ball 5: 6-8 DB box step over Accessory: 3x…
Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 Snatch deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip strict press 10 OHS 5 Slow snatch 5 Power snatch 5 Squat snatch Strength: Squat snatch 2×2 @ 78-83% 2×1 @ 85-90% Squat clean…
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: For time: 500m Run 12 BMU 15m HSW 400m Run 9 BMU 15m HSW 300m Run 6 BMU 15m HSW 200m Run 3 BMU 15m HSW
