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 3 Bench press @ 75% 6x 3 Deadlift @ 75% Metcon: Every 4′ – 40′ (10rounds) 20/16 cal row 30m unbroken D-ball/sandbag bear hug carry 15m Handstand walk // 8 Shoulder…
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: AMRAP 3 Max rep BMU 3x 15-20 Straight arm banded lat pull down Strength: OHS 3×5 @ 65-75% Front squat 3×5 @ 70% Metcon: For time: 6-4-2 Squat snatch @…
Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 6-6 pistol to squat 30″ hollow hold Metcon: 8-10x 15 T2B 5-5 Alt pistol squat 12 Pull up 5-5 Alt pistol squat 9 dDB bench press @ 2×22.5/15kg 5-5 Alt pistol squat 6 Burpee over DB *rest 1′
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 3x(1+1+1+1) @ 80-85% Halting snatch deadlift 5x(1.1.1) @ 90% Metcon: 3x AMRAP 8 30/60 D/S under 15 Wall ball 12/9…
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 @ 55% 1×5 @ 65% 1x max reps @ 75% EMOM 8 1-3 Negative Box pike handstand push up 5″ descent, top to bottom Metcon: AMRAP 6 3 Burpee box jump over…
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 2x(1+1+2) @ 70-75% Clean pull 3×2 @ 102% Back Squat 1×1 @ 85% 1×8 @ (20 RM) 100-110% 1×1 @ 87.5%…
Warm up: 3′ bike 2-3x 20 Plate hop 5 Streight leg box jump 30″ Mountain climber + EMOM 5 Building from empty BB 1 Power snatch + 2 Power clean & jerk Strength: EMOM 5 1 Power snatch @ 60% EMOM 5 1 Power clean & jerk @ 60 % Metcon: EMOM 28 1: 200/180m row 2:…
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: EMOM 10 3 Front squat @ 60% Metcon: AMRAP 16 40/32 cal bike 24 Box jump over w/ step down 16 Single arm DEvil’s press @…
Warm up: 2x 12/10 cal cardio 5 Inchworm 10 GHD back extension 8-10 Handstand scap push up 5 Slow strict pull up 30″ Plank Metcon: For time: 5 Rope climbs 30m Bear hug sandbag carry @ 70/50kg 2 Wall walk 4 Rope climbs 30m Bear hug sandbag carry 3 Wall walk 3 Rope climbs 30m…
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 + High hang squat clean + Split jerk + Split jerk 2x(1+1+1+1) @ 65-70% Jerk dip 4×3 @ 90% Metcon: For…
