1. 5’ cardio + 3 sets • 30” couch stretch/ side • 5 vertical jumps • 10 alt. toes touches 2. For Time – easy pace • 50-40-30-20-10 Am. Swing • 25-20-15-10-5 Target Burpee • 50-40-30-20-10 Plate Sit up 3. 5 sets • 10 Seated KB strict presses • 5 Strict pullups Then, 3…
1. 3 sets • 16 deadbugs • 12 plank to pushups • 8 barbell good mornings 2. Every 2’ for 10’ • 10 push presses @medium weight 3. For Time 20 rounds • 1 burpee pullup • 2 hspu’s • 3 box jumps 4. Acc. Work / 3 sets • 30 banded triceps curls •…
1. 3 sets • 6 seated box jumps @40cm • 12 jumping lunges • 4 barbell muscle cleans 2. Power Clean / 5 sets / 1’30” • 3 power cleans @65-70% 3. For time • 15 cals row/ski • 30 walking lunges @1xDB • 15 cals row/ski • 90 abmat situps • 15…
1. 3 sets • 30” plank hold • 15 banded pull aparts • 15 hip thrusts on bench 2. Strength/Back Squat 5 sets/1’30” • 10 reps @climbing weight 3. Every 3’ for 18’ • 15/12 cals row • 10 bar facing burpees • 8 power cleans @35/60kg 4. Acc. Work / 4 sets •…
1. 3 sets • 6/6 Russian stepups • 1’ Bike-erg or assault • 12 Bird-dogs 2. Strength/5 sets • 5 reps Deadlift 1. 60%….5. 80% 3. For Time • 20 cals bike or row • 15 DL @2xDB • 20 cals bike or row • 15 Push presses @2xDB • 20 cals…
1. Hip and shoulder mobility, then 2 rds.: • 16 toes touches in pushup pos. • 10 cossack squats • 16 shoulder touches in pushup pos. • 10 butterfly hip thrusts • 16 dead-bugs • 32 jumping jacks 2. 4 sets/ ~2’ rest • 12 weighted cossack squats • 24 weighted crunches /slow/ • 12…
1. 3 sets • 10 russian swings • 10 KB strict presses • 10 scapula pushups 2. Strength/5 sets/ 1’30” • 5 push presses 1. 60%…. 5. 80% 3. Intervals 5x In a 2:00 window complete • 250/200m row • 15 Am. Swings • max burpees over the rower Rest 1’ 4….
1. Warmup+ 3 sets • 30m farmers carry @db KB • 10 ring rows • 20 banded pull aparts 2. Strength/ Hang Power Clean/ 5 sets • 3 reps @70% 3. Accessory Work/ 4 sets • 4 clean pulls @medium weight ~55% • 6 box jumps 4. 5 rounds for time • 500m…
1. 3 sets – 10/10 1-leg hip thrusts – 20″ plank hold – 5 empty barbell 1 quarter + 1 back squat 2. Strength/ Back Squat 5 sets/ 1’30” rest – 1 sets 60% – 2 sets 65% …. 3. For Time „Just empty barbell” 21-15-9 – thruster – target burpee 4. Acc. Work/…
Wu: Gymn+ mobility 3 rds 30 hamstring curl w,band 10 scapula pull up 30’ shoulder taps hspu pos 10 90/90 hip A: Bsq 5 reps 40 % 5 reps 50 % 5 reps 55 % 5 reps 60 % 5 reps 65 % max reps 70 % B: Metcon 3 rds 50 du /100…
