Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 10 Air sq 30″ hollow hold Metcon: AMRAP 12′ 16 Pull up 8 Burpee over DB 4 Single arm Thruster @22.5/15kg *Rest 5′ For time: 5x 30 GHD sit up 2x10m HS walk 5 BMU / burpee pull up
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Squat snatch 4x(1.1) @ 75% Riser snatch pull 3×5 @ 85% Metcon: 3x AMRAP 6 2 Wall walk 4 Power clean @ 50/35kg 6 T2B *rest 1′ btw sets Accessory: Banded deadbug 3x 40″…
Warm up: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: Strict press 1×5 @ 65% 1×3 @ 75% 1×1 @ 80% 6x 3-5 Tempo box pike handstand push up *Tempo: 3″ Down, 2″ At bottom, Press up normally Metcon: For time: 4x 400/300m Standing bike erg 16 Burpee…
Warm up: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Squat clean + High hang squat clean + Split jerk 3x(1+1+2) @ 80-85% Clean pull 5×1 @ 105% Front Squat 3×3 @ 75-85% Metcon: For time: 9-6-3-6-9 Ring muscle up / BMU…
Warm up: 1’30” ski 1’30” row 3x 10 Banded good morning 4-4 Turkish get up 3-3 KB windmills 5-8 Burpee broad jump Strength: 6x 4 Bench press @ 75% 6x 4 Deadlift @ 75% Metcon: Every 4′ – 40′ (10rounds) 1000/800m bike 8 Power clean & jerk @ 60/45kg 1-3 Rope climb Accessory: Single arm…
Warm up: 3′ bike 10-10 Lat stretch on rig 12 Side to side kip swing 10-10 Banded pallof press 8 slow OHS @ pvc/empty BB Skill: EMOM 12 1.: 45″ Bike 2.: 1-4 BMU 3x AMRAP 1′ Jumping BMU Strength: OHS 2×10 @ 50-60% Front squat 4×5 @ 70% Metcon: For time: 40-30-20-10 GHD sit up Burpee
Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 10 Air sq 30″ hollow hold Metcon: AMRAP 12′ 16 Pull up 8 Burpee over DB 4 Single arm Thruster @22.5/15kg *Rest 5′ For time: 5x 30 GHD sit up 2x10m HS walk 5 BMU / burpee pull up
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + OHS 2x(1+1+1+1) @ 70-75% Halting snatch deadlift 5x(1.1) @ 95% Metcon: AMRAP 10 5-10-15-…. Cal ski Box jump / step down…
Warm up: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: Strict press 1×3 @ 60% 1×3 @ 70% 1x max reps @ 80% EMOM 15 1.: 2-4 Negative Box pike handstand push up 5″ descent, top to bottom 2.: 20″-30″ Wall facing handstand hold 3.: Rest Metcon: For…
Warm up: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Squat clean + High hang squat clean + Split jerk 3x(1+1+2) @ 70-75% Clean pull 3×1 @ 105% Back Squat Build to a 20RM Metcon: For time: 4x 10 power C&J @50/35kg…
