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 + Split jerk + Squat clean + Front squat + Split jerk 2x(1+2+1+2+1) @ 80% 2x(1+1+1+1+1) @ 85% *OPTIONAL*…
Warm up: 3x 10/8 cal ski 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Strength: 4x 8 Strict press @ 65-75% Metcon: 5x Amrap 3’30” 20 Alt. DB snatch @22.5/15kg 20 Box jump/step down In remaining time: MAX cal ski *rest 1’30” btw sets Accessory:…
Warm up: 3′ Bike 2x 5 Snatch DL 5 Snatch pull 5 Dip snatch 5 Snatch balance 5 Back squat 5 Sots press Strength: High hang squat snatch + Squat snatch + OHS w/ 3″ descent 2x(1+1+2) @ 80-85% 2x(1+1+1) @ 83-88% Back squat 1×5 @ 75% 1×10 @ (20 RM) 100-110% 1×5 @ 75% 1×10 @ (20…
Warm up: 3x 10/8 cal ski 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Strength: 6x 4 Strict press @ 80-85% Metcon: 2-2-2-3′ Work / 1′ Rest 15/12 cal row 10 Burpee box jump over In remaining time MAX rep GHD sit up Accessory: Deficit strict HSPU…
Warm up: 3′ Bike 2x 5 Snatch DL 5 Snatch pull 5 Dip snatch 5 Snatch balance 5 Back squat 5 Sots press Strength: HIgh hang squat snatch + Squat snatch + OHS w/ 3″ descent 2x(1+1+2) @ 77-82% 2x(1+1+1) @ 80-85% Back squat 1×3 @ 80% 1×10 @ (20 RM) 95-105% 1×3 @ 80% 1×10…
Warm up: 3′ bike 2-3x 20 Plate hop 5 Straight 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: 13/10 cal…
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 8 2 Front squat @ 65% After your 8th set, complete 50 Wall ball Metcon: For time: 50-40-30-20-10 cal Assault bike Burpee Tc.: 25′ Accessory:…
Warm up: 3x 10/8 cal cardio 5 Inchworm 5-5 Single arm ring row 10 Push up 3 Wall walk 10 Scap pull up Strength: 4x 10-15 Bent over row @ 65-75% 8-12 Bench press @ 70-80% Metcon: AMRAP 20′ 7.5-7.5m dDB front rack walking lunge 15 C2B/ Pull up 15 T2B 7.5-7.5m Handstand walk / Bear walk
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 + Split jerk + Squat clean + Split jerk 3x(1+1+1+1) @ 70% Every 40″ – 6′ (9 sets) 1…
Warm up: 3x 10/8 cal ski 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Stregth: Strict press 3×5 @ 65% For time: 30 Strict Handstand push up Tc.: 10′ Metcon: 4x AMRAP 4 10 Shuttle run (7.5-7.5m) 2 Rope climb 60/120 D/S under Max rep box…
