Warm up:
3' Cardio
2x
5 Inchworm
10 Air sq
10 Push up
30" plank
5 Strict pull up
Metcon:
3x
20 GHD sit up
60/120 D/S under
3x
7 BMU
20 GHD sit up
3x
60/120 D/S under
7 BMU
Warm up:
3' Cardio
2x
5 Inchworm
10 Air sq
10 Push up
30" plank
5 Strict pull up
Metcon:
Warm up:
3' Bike
2x
20-20 Posterior hip stretch on box
10 GHD back extension
10-10 Side lunge
10 Jumping air squat
20"-20" pallof hold
1-2x
10 Clean deadlift
10 Hang muscle clean
10 Behind the neck strict press in jerk stance
10 Front squat
Strength:
3x
1 Power clean + 2 Low hanf squat clean + 1 Split jerk @ 40-50%
.
1 Squat clean + 1 SPlit jerk
- Build to a heavy single for the day
3x
3 Front squat 60-65%
Tempo 31x1 (3" down, 1" at the bottom, aggressive stand, 1" at the top)
Metcon:
For time:
5x
12 T2B
10 Alt. hang C&J @22.5/15kg
8 Box jump over
Accessory:
3-4x
30" skater jump
30" rest
30" jumping box step up
3-4x
10 Toes up DB RDL (tempo 31x1)
2' hanging L-sit hold
Warm up:
1'30" Row
1'30" Ski
2x
10-10 Pec stretch on rig
5-5 DB/KB windmill
10-10 Single arm ring row
5-5 Front plank shoulder tap
Skill:
Every 1'30" x 12 sets
1:
20 Crossover single under
2-6 RMU
2:
20 Crossover single under
7.5-15m Handstand walk
Strength:
3-4x
10-10 Single arm ring row
10-10 Seated single arm DB press
Metcon:
For time:
5x
20/15 cal C2 bike
5 BUrpee pull up
30m D-ball/Sandbag bear hug carry @ 45/30kg
Accessory:
2-4x
20 Banded face pull
10-10 Alt. DB curl
10-10 Single arm DB tricep kickback
Warm up:
3' Bike
2x
20-20 Posterior hip stretch on box
10 Good morning @ empty barbell
10-10 Cossack squat
10-10 Single arm DB OH squat
10-10 Side plank rotations
Strength:
OHS
-Build to a heavy single or 1RM
4x
1 Clean pull @ 100%
Metcon:
For time:
20 Single arm DB hang snatch @ 22.5/16kg
600m Run
30 Single arm DB hang snatch @ 22.5/16kg
600m Run
40 Single arm DB hang snatch @ 22.5/16kg
Accessory:
EMOM 16
1: 12 Med. ball GHD sit up
2: 40" Banded glute bridge hold
3: 12-20 T2B
4: 40" wall sit
Warm up:
3' SKi
+
12-10-8
Rotating posterior DB press @ 5/2.5kg
Rotating Anterior press @ 5/2.5kg
*complete 30" slow front plank shoulder tap
Strength:
Strict press
1x3 @ 70%
1x3 @ 80%
1x Max @ 90%
3x5 @ 65%
Metcon:
EMOM 40
1: 60/120 D/S under
2: 15 C2B
3: 14/11 cal bike
4: 7.5m Handstand walk
5: 3 Devil press @ 2x 22.5/15kg
Accessory:
3x
5 Strict T2B
Max T2B
3-4x
40"-1' Sorenson hold
Warm up:
3' Cardio
2x
10 PVC pass through
10-10 Hip openers
5 Straight leg box jump
1-2x
10 Deadlift
10 Hang muscle clean
10 Strict press
10 Front squat
Strength:
3x
1 Power clean + 2 Low hang squat clean + 1 Split jerk @ 40-50%
4x
1 Squat clean + 1 Split jerk @ 87-93%
3x
15 Front squat @ 45%
Metcon:
For time:
21 cal row
21 Kipping HSPU
8 Power clean
7 Hang power clean
6 Squat clean
15 cal row
15 Strict HSPU
6 Power clean
5 Hang power clean
4 Squat clean
9 cal row
9 wall facing strict HSPU
4 power clean
3 Hang power clean
2 Squat clean
-Barbell @ 50/40kg-
Bonus:
For quality 10-20 RMU
Warm up:
3' Cardio
2x
5 Inchworm
10 Air sq
10-10 Single leg RDL
30" plank
30" Handstand hold
Metcon:
AMRAP 25
5 BMU
10m Handstand walk
15 Box jump over
Warm up:
3' Bike
2x
20-20 Posterior hip stretch on box
10 GHD back extension
10-10 Side lunge
10 Jumping air squat
20"-20" pallof hold
Strength:
3x
1 Snatch deadlift + 1 Snatch pull + 1 Power snatch + 1 Snatch balance @ 40-60%
4x
1 Squat snatch @ 87-93%
Back squat
-Build to a heavy single or 1RM
Metcon:
10x
1 Rope climb
3 Sandbag clean over shoulder
6 HSPU
Accessory:
3-4x
30" skater jump
30" rest
30" jumping box step up
3x
20 reverse hyper
For quality:
2' side plank (per side)
2' GHD ab hold
Warm up:
1'30" Row
1'30" Ski
2x
10-10 Pec stretch on rig
5-5 DB/KB windmill
10-10 Single arm ring row
5-5 Front plank shoulder tap
Skill:
Every 1'30" x 12 sets
2-4 Wall walk
1-3 BMU
Bike (recovery pace)
Strength:
3-4x
10-10 Single arm incline DB bench press
10-10 KB gorilla row
Metcon:
AMRAP 6
20 Shuttle run (7.5-7.5m=1rep)
40/30 cal C2 bike
Max cal ski (in remaining time)
*rest 3'
AMRAP 6
40/30 cal C2 bike
40/30 cal ski
Max shuttle run (in remaining time)
*rest 3'
AMRAP 6
40/30 cal ski
20 Shuttle run
max cal C2 bike (in remaining time)
Accessory:
4x
10-10 Single arm ring row
10-10 Seated single arm DB strict press
Warm up:
3' Bike
2x
20-20 Posterior hip stretch on box
10 Good morning @ empty barbell
10-10 Cossack squat
10-10 Single arm DB OH squat
10-10 Side plank rotations
Strength:
OHS
2x2 @ 85-90%
2x1 @ 90%
Deadlift
1x1 @ 80-85%
1x1 @ 85-90%
1x1 @ 90-95%
EMOM 8
1 Speed deadlift @ 75%
Metcon:
For time:
30 Burpee box jump over
50 Thruster @ 40/30kg
30 Burpee box jump over
Accessory:
EMOM 12
1: 10-15 Side plank hip touch
2: 20"-30" Front plank shoulder tap
3: 10-16 Starfish
4: 5-10 Rounded GHD back extension