Warm up: 3x 15/12 cal ski 10-10 Pec stretch on rig 5-10 Push up w/ slow eccentric 10 Banded Glute bridge Strength: Bench press Build to a heavy set of 10 -then- 2×5 Same weight Metcon: „Strict JT” For time: 21-15-9 Strict HSPU Strict ring dip Push up *rest 5′ „JT” For time: 21-15-9 Kipping…
Warm up: 3′ cardio 2x 5-5 Pec stretch 5 Stand to squat 5 Muscle clean 5 Hang sq clean 3-3 Rope pull up Strength: Hang Squat clean + Front sq + Sq clean 3x(1+2+1) @ 40-60% Every 1’30” for 9′ (6 sets) 1 Power clean + 1 Squat clean @60-70% Metcon: AMRAP 5′ 1 Rope…
Warm up: 3x 1’30” bike 20 Fast plate hop 10 GHD back extension 20 Walking lunge + twist Strength: Back squat 3×10 @ 50% Skill: 3x 10 D-ball/Sandbag bear hug squat Max rep RMU/BMU 15m D-ball/Sandbag bear hug carry Cardio: Every 5′ for 30′ (6 sets) 400/3500m Row 400/350m Ski
Warm up: 3′ cardio 2x 10 Snatch grip RDL 10 Hang Muscle snatch 5 Snatch balance 30″-1′ OHS bottom hold Strength: Muscle snatch + OHS + Floating snatch 3x(1+2+1)@40-60% Every 1’30” for 9′ (6 sets) 1 Power snatch + 1 Sq snatch @60-70% Metcon: AMRAP 10 20 KB swing @24/15kg 20/15 cal assault bike Accessory:…
Warm up: 3′ Ski 2x 10-10 Pec stretch on rig 10 Banded Z press 10-10 Lat stretch on rig 10 Alt lunge w/ lat flexion Strength: 5x 8 Strict press @ 65% Metcon: Every 2′ for 24′ 1: 40″ Max GHD sit up 2: 40″ Max dDB Thruster @2×15/12kg 3: 40″ Max Rope climb 4: 40″…
Warm up: 3′ cardio 2x 10-10 Suitcase deadlift 15 Banded glute bridge Strength: Deadlift 5×2 @ 80-90% Metcon: EMOM 40 1.: 15/12 cal row or bike 2.: 3-5 D-ball/Sandbag clean @ 70/45kg 3.: 12/9 cal ski 4.: 15″-30″ Hanging L sit hold Accessory: Seated box jump 3×5 Depth drop + vertical jump + broad jump…
Warm up: 3′ cardio 2x 5-5 Rotating lunge 5-5 Anterior hip pulse on box 5-5 Posterior hip stretch on box 10 Front rack openers 5 Muscle clean 5 Strict press 15″ Handstand hold against wall Strength: Every 2′ for 10′ 5-8 Strict press @ 70-80% EMOM 12 1: 30 Bicycle kick crunch 2: 30″…
Warm up: 3′ Cardio 2x 16 Front rack openers 5-5 Lunge + twist 5 Muscle clean 5 Strict press 5 OHS 30″ Hollow hold Strength: Hang sq snatch + Sq snatch w/ 2″ pause in receiving position 4x(1+1) @ 60-70% Matcon: 3x 50 Double under 10 OHS @50/35kg 50 Double under 20 Power clean @50/35kg 50 Double under…
Warm up: 3x 1’30” Bike 10-10 Lateral lunge 15 Med ball sq 30″ Front plank on hands Strength: Back sq 3×3 @80-90% Skill: EMOM 12 1.: 2-6 RMU/BMU/Burpee pull up 2.: 1-2 Rope climb 3.: rest 4.: 1-2 Rope climb 5.: 2-6 RMU/BMU/Burpee pull up 6.: rest Bonus: EMOM 10 2-4 Wall walk
Warm up: 3′ bike 2x 15-15 Front rack openers 5 Hang sq clean 5 Split jerk 5 Thruster w/ 2″ pause at top Strength: Clean pull + Power clean + High hang sq clean + Power jerk 3x(1+1+1+1)@40-60% Sq clean + Split jerk 3x(1+1)@75-85% Metcon: For time: 15-12-9 Power snatch @52/39kg Box jump / step…
