1. 2x * 1 min Jogging * 5/5 World Greatest Stretch * 2/2 Scorpions * 5/5 Cossack Squats 2. Skill – in 8-10 minutes * choose your weakness 3. AMRAP 24′ * 300m Row * 7 Burpee Box Overs @100/120cm * 20/20m D-ball or Sandbag Carry on Shoulder * 14 Reverse Lunges @sandbag or d-ball / bear…
1. Warm-up + Hamstring Stretch + 2 sets * 4/4 Hip thrusts * 4 Squat deep muscle snatch https://youtu.be/wzB4lKbzEZU * 4 Sots press * 4 Box Jumps 2. Squat Snatch / EMOM 6′ * 3 TNG @climbing weight Then 1 min rest and repeat EMOM 6′ /reset the weight to the same starting weight/ 3. METCON…
1. General Warm- up + 2 sets * 3/3 Worlds Greatest Stretch * 3 Clean Pulls * 3 Tall Power Cleans * 3 Kneeling Jumps 2. Work up to heavy 3 position Power Clean (floor, low hang, high hang) 3. 5 rounds For Time * 15 Unbroken Strict Pull- ups /banded/ * 12 Deadlifts @70/47 4. 4…
1. SMR + General Warm- up + 2×5 Shoulder Extensions, Then 2 sets: * 10 Hand release push- ups * 8 Seated strict press @barbell * 12/12 Lateral monster steps 2. HSPU / 1 min rest btw sets * 1x Max rep strict HSPU * 2x Max rep kipping HSPU 3. Front Squat/ E90″ for…
1. General Warm-up 2. Squat / 7 sets / 1’30” rest btw sets * 2 Fr. squat + 4 Back squat 3. Running Clock For Time * 40 Box Jump Overs * 20 Push Presses 7:00- 14:00 21-15-9 * SDHP * Pike Push- up 14:00 / AMRAP 10′ * 30m D-ball or Sandbag Carry /bear hug/…
1. Warm- up + 2 sets * 3/3 KB RDL * 3/3 KB Snatch * 3/3 Front rack reverse lunge 2. For Time TC:15′ 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 * Power Cleans @50/35 * Bar Facing Burpees 3. 5 sets / 1’30” rest btw. sets * 3 Strict press @80% * 6 Weigthed strict chin- ups
1. SMR + General Warm- up + 2 rds. * 12 hip thrusts * 12 shoulder taps * 6/6 dead bugs with foam roller * 6/6 half cossack squats 2. 6 sets / 2 min rest between sets * 12 weighted sit ups @DB * 10 slam ball https://youtu.be/k9W6g9LvXDI * 8/8 bulgarian jump squat https://youtu.be/iBkuw-uTvbY 3. Cardio…
1. General warm- up + 2 sets * 6 Plank to pushups * 6 Kipping swings * 6/6 Half kneeling bottom up KB press * 12 Alternating reverse lunges 2. 3 rounds For time * 20 Kipping HSPU/ 20 Push Presses @db heavy DB * 15 Target burpees 3. 3 sets * 14 alternating reverse lunges 35/60…
1. SMR + Hip Mobility + 5 reps prayer stretch + 2 sets * 4/4 Single leg hip thursts * 4 Deep squat muscle snatches * 4 Sots presses * 4 Box jumps 2. Squat Snatch / 4 sets / E1’30” * 3 singles @80% 3. Front Squat – Find your heavy triple reps in 15…
1. General warm- up + 2x 5 shoulder – hip extensions https://youtu.be/wW-GAz2CTCM + 2 sets: * 5/5 Chinese Plank with knee raises * 10 HRPU * 10/8 Cals Bike/Row/Ski 2. Upper Body Push-Pull Strength / E1’30” – 7 sets @climbing weight – 78%+ * 3 Close grip bench press * 3 Weighted strict chin- up 3. With…
