Warm up: 2′ row 2x 15-15 Banded external rotation 15 Band pull apart 20 Walking lunge + twist 2x 10-10 Front rack opener 5 Front sq 4 Floating sq clean 3 Tall jerk Strength: Squat clean + Split jerk + Squat clean + Front squat + Split jerk 2x(1+2+1+2+1) @ 70% 2x(1+1+1+1+1)@ 75% Clean pull…
Warm up: 3x 10/8 cal ski 101-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Strength: 5x 10 Strict press @60-70% 4x 8-12 Ring push up Metcon: 8x AMRAP 1’30” 24/48 D./S. under 12 GHD sit up 12 C2B *rest 30″ btw sets Accessory: 3x 8 Tate…
Warm up: 3′ cardio 2x 5 sots press 5 back sq 5 snatch pull 5 dip snatch 5 santch balance Strength: High hang sq snatch + Sq snatch + OHS w/ 3″ descent 2x(1+1+2)@ 70-75% 2x(1+1+1) @ 75-80% Back sq build to a 2 RM -then- 1×5 @80% 1×15@55% Metcon: 3x 250m cardio 20…
Warm up: 3′ cardio 2x 20 Plate hop 5 Straight leg box jump 30″ Mountain climber Strength: Power snatch 3×2 @65% EMOM 4 1 Power snatch @70% Metcon: EMOM 40 1.: 14/11 cal row 2.: 15 C2B / 15m Handstand walk / 3-5 wall walk 3.: 13/10 cal ski 4.: 3-5 D-ball/sandbag clean @70/45kg Accessory:…
Warm up: 3′ cardio AMRAP 5 4-4 Side lunge w/ floor touch 4-4 Rotating lunge w/ floor touch 4-4 Forward lunge w/ floor touch 12 PVC pass through 12 Slow OHS w/ PVC Strength: OHS 3×5 @ 65-75% Front sq 2×10 @50-60% Metcon: For time: 21 Thruster @50/35kg 15 Burpee box jump over 9 RMU/BMU 1200m…
Warm up: 2′ cardio 2x 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 @ 60-70% 15-20 Push up Metcon: AMRAP 30′ 500m Row 30 Sit up 20 Pull up 10 Box jump over 5 BMU
Warm up: 3′ row 2x 15-15 Banded external rotation 15 Band pull apart 20 Walking lunge + twist 2x 10-10 Front rack opener 5 Front sq 4 Floating sq clean 3 Tall jerk Strength: Sq clean + +Split jerk + sq clean + Front sq + Split jerk 2x(1+2+1+2+1) @65% 2x(1+1+1+1+1) @70% Clean pull 3×4…
Warm up: 3x 10/8 cal ski 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstend scap push up Strength: 5x 6 Strict press @75-85% 2x 12-12 Single arm incline DB bench press Metcon: 6x AMRAP 1’30” 250/200m ski In remaining time, MAX Alt. DB snatch @22.5/15kg *rest 1’30” btw sets…
Warm up: 3′ cardio 2x 5 Sots press 5 Back sq 5 Snatch pull 5 Dip snatch 5 Snatch balance Strength: High hang sq snatch + Sq snatch + OHS w/ 3″ Descent 2x(1+1+2) @ 65-70% 2x(1+1+1) @ 70-75% Back sq Build to a 3RM -then- 1×5 @ 75% 1×15 @ 50% Metcon: 3x…
Warm up: 3′ cardio 3x 8-8 Front rack openers 6-6 Side lunge 6-6 Rotating lunge 6-6 Forward lunge 3 Hard med ball slam@9/6kg Strength: Front sq 3×8 @65% Metcon: EMOM 28 1: 15/12 cal row 2: 15 T2B 3: 15/12 row 4: rest Accessory: 6x 30″ Jumping box step up 4x(15-15) Single leg glute bridge…
