Warm up:
3x
1' Row
10-10 Cossack squat
10-10 Banded Single leg glute bridge
8 Muscle snatch
2-3x
7 Snatch deadlift
7 Hang muscle snatch
7 Snatch balance
Strength:
EMOM 12
1: 3 Squat snatch @ 60-70%
2: 2 Squat snatch @ 70-75%
3: 1 Squat snatch @ 75-80%
4: rest
Back squat
Every 2' x 6 sets
3 Back squat @ 72.5-77.5%
Metcon:
For time:
9-7-5 Front squat @ 100/75kg
36-28-20 Pull up
Accessory:
3-4x
8-8 dDB single leg RDL
3-4x
15-15 side plank hip touch
Warm up:
3' SKi
+
3x
10-10 Rotating posterior DB press @ 5/2.5kg
10-10 Rotating Anterior press @ 5/2.5kg
*complete 30" slow front plank shoulder tap
Strength:
Strict press
1x1 @ heavy
1x3 @ 80-85%
1x6 @ 6570%
Metcon:
EMOM 30
1: 15/12 cal row
2: 15m Handstand walk
3: 15/12 cal C2 bike
4: 10 dDB box step up @ 2x22.5/15kg
5: rest
Accessory:
2-4x
25 GHD sit up
60m D-ball/sandbag bear hug carry
12-12 Single arm ring row
*rest 2'
Warm up:
3' Cardio
2x
10 PVC pass through
10-10 Hip openers
5 Straight leg box jump
1-2x
10 snatch Deadlift
10 Hang muscle snatch
10 Behind the neck snatch grip Strict press
10 OHS
Strength:
5x
3 Dip snatch + 2 Snatch balance
2x
1 Squat Snatch @ 65-75%
3x
4 Back squat @60-65%
Tempo 31x1
Metcon:
For time:
30 Bar facing burpee
30 Deadlift @ 85/60kg
10 BMU
24 Bar facing burpee
24 Front squat @ 85/60kg
8 BMU
18 Bar facing burpee
18 Squat clean @ 85/60kg
6 BMU
Accessory:
400m Sled pull
Warm up:
3' Cardio
2x
5 Inchworm
10 Air sq
10 Push up
30" plank
5 Strict pull up
Metcon:
4x
200m Run/250m cardio
21 GHD sit up
14 Pull up
7 Deadlift @ 100/60 kg
14m Handstand walk
21 T2B
*rest 2'
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
5 Tall clean
5 Tall jerk
5 Clean+Jerk
Strength:
5x
2 Dip clean + 1 Power jerk + 1 Split jerk
2x
2 Squat clean + 1 SPlit jerk @ 65-75%
3x
4 Front squat 60-65%
Tempo 31x1 (3" down, 1" at the bottom, aggressive stand, 1" at the top)
Metcon:
For time:
3x
1000m Row
25 Box jump step down
100/200 D/S under
*rest 2'30"
Accessory:
3x
6-10 Glute ham raise
3x
40" Hollow rock
Warm up:
400m Jog
2x
10-10 Side to side hamstring swing
10-10 Forward-back hamstring swing
15m walking lunge
2x
10-10 Pec stretch on rig
5-5 DB/KB windmill
10-10 Single arm ring row
5-5 Front plank shoulder tap
Strenght:
21-15-9-6
Band assisted strict chin up
Push up
Metcon:
For time:
20 HSPU
400m Run
3 Rope climb
400m Run
30 dDB Thruster @2x15/12kg
400m Run
3 Rope climb
400m Run
20 HSPU
Accessory:
3x
10-10 Single arm incline DB bench press
10-10 Alt KB gorilla row
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:
3x
6 Bamboo bar OHS
EMOM 8
3-5 OHS @ 50%
Tempo 21x1
Metcon:
For time:
50/36 cal assault bike
10 D-ball/sandbag clean @ 45/30kg
*rest 1'30"
40/30 cal assault bike
10 D-ball/sandbag clean @ 45/30kg
*rest 1'30"
30/24 cal assault bike
10 D-ball/sandbag clean @ 45/30kg
20-15-10-5
Side plank knee touch
side plank knee touch
GHD back extension
50/36 cal assault bike
10 D-ball/sandbag clean @ 45/30kg
Warm up:
3' SKi
+
3x
10-10 Rotating posterior DB press @ 5/2.5kg
10-10 Rotating Anterior press @ 5/2.5kg
*complete 30" slow front plank shoulder tap
Strength:
Strict press
1x5 @ 80%
1x3 @ 85%
1x1 @ 90%
1x Max @ 92%
Metcon:
EMOM 40
1: 14/11 cal row
2: 10 Burpee over rower
3: 13/10 cal ski
4: 15 KB Swing @24/16kg
Accessory:
4-5x
4-4 Top plank matrix
3-4x
1' sled push
Warm up:
3' Cardio
2x
10 PVC pass through
10-10 Hip openers
5 Straight leg box jump
1-2x
10 snatch Deadlift
10 Hang muscle snatch
10 Behind the neck snatch grip Strict press
10 OHS
Strength:
3x
1 Snatch deadlift + 1 Snatch pull + 1 Power snatch + 1 Snatch balance @ 40-50%
.
Squat Snatch
-Build to a heavy single for the day
3x
3 Back squat @60-65%
Tempo 31x1
Metcon: (Man In The Red Bandana)
AMRAP 19
5 Thruster @ 60/40kg
17 Front rack lunge
77 / 154 D/S under
200.1m Plate carry @ 20/10kg
Bonus:
For quality 6-12 legless rope climb
Warm up:
3' Cardio
2x
5 Inchworm
10 Air sq
10 Push up
30" plank
5 Strict pull up
Metcon: