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 @ 82.5-87.5%
2x1 @ 87.5-92.5%
Deadlift
2x3 @ 77.5%
1x2 @ 85%
1x1 @ 92.5%
Metcon:
For time:
2x
20 DB alt snatch @32/22.5kg
26 T2B
1x
20 Squat snatch @57/41kg
Accessory:
3x
1' banded glute bridge hold
20-30 Seated hamstring curl
3-4x
20 Weighted abmat sit up @8-14kg
Warm up:
3' SKi
+
3x
10 Rotating posterior DB press @ 5/2.5kg
10 Rotating Anterior press @ 5/2.5kg
*complete 30" slow front plank shoulder tap
Strength:
3x
8 DB Z-press
Tabata
8x
20" on / 10" off
50% of weight used for the 3x8 DB z-press
Metcon:
EMOM 30
1: 60/120 D/S under
2: 6-10 C2B
3 Burpee box jump over
3: 15/12 cal row
4: 5-8 Devil press 2x22.5/15kg
5: 2 Rope climb
Accessory:
2-4x
25 GHD sit up
60m D-ball/sandbag bear hug carry
12-12 SIngle arm ring row
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
5 Slow snatch
5 Power snatch
5 Squat snatch
Strength:
2-3x
1 Snatch deadlift + 1 Snatch pull + 1 Power snatch + 1 Snatch balance @ 40-60%
Squat snatch
3x2 @ 70%
2x1 @ 75%
3x
1 Power clean + 2 Low hang squat clean + 1 Split jerk @ 40-50%
2x
1 Squat clean + 1 Split jerk + 1 Squat clean + 1 Split jerk @ 70%
2x
1 Squat clean + 1 Split jerk @ 75%
Metcon:
4x
500m Run
25 Jumping air squat
20/15 Deficit push up
rest 3' btw sets
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:
Back squat
2x3 @ 65%
Front squat
2x3 @ 60%
Tempo 33x1 (3" down, 3" at the bottom, aggresive stand, 1" at the top
Metcon:
3x
60/120 D/S under
10 Front squat @50 kg
10 C&J @50kg
10 Alt. lunge front rack @ 50kg
rest 1:1
Accessory:
5x
6-10 glute ham raise
3x
20 Tibialis raise
20 calf raise
40"-1' wall sit
3x
40" hollow rock
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
1x5 @ 67.5%
1x3 @ 77.5%
1x Max unbroken @ 87.5%
2x10 @ 55%
Metcon:
EMOM 40
1: 15/12 cal row
2: 7.5-15m HSW //3-5 wall walk
3: 14/11 cal bike
4: 30m D-ball/sandbag bear hug carry @70/45kg
Accessory:
Top plank matrix
4-5x 4 reps per leg
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
5 Slow snatch
5 Power snatch
5 Squat snatch
Strength:
Squat snatch
-Build to a heavy double for today
Riser snatch pull
3x2 @ 98%
Squat clean + Split jerk + Squat clean + Split jerk
-Build to one set anywhere between 80-90%
Squat clean + Split jerk
EMOM 3
1+1 @ 55%
Metcon:
2x
AMRAP 6
3/2 RMU
6 Box jump over
10 Wall ball
*rest 3' btw sets
Bonus:
Accumulate 6-12 Legless rope climbs for quality
Warm up:
3' Cardio
2x
5 Inchworm
10 Air sq
10-10 Single leg RDL
30" plank
30" Handstand hold
Metcon:
For time:
5x
400m Run
15m HSW
25 Pull up
5 Push jerk @ 60/35kg
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:
Back squat
1x1 @ 92%
3x2 @ 85%
Front squat
3x3 @ 80%
Metcon:
For time:
100/200 D/S under
75 Air squat
50 Sit up
25 Strict HSPU
5 Legless rope climb
Accessory:
3-4x
10 Toes up DB RDL
3x
20 Tib raises
20 Calf raises
40"-1' wall sit
Accumulate 2' Hanging L-sit // knee tuck hold for quality
Warm up:
1'30" Row
1'30" Ski
2x
10-10 Lat. stretch on rig
10 Banded face pull
10-10 Single arm ring row
20"-40" Bar dead hang
Skill:
Accumulate 15-25 BMU for quality
3x
5 Weighted strict pull up
15" rest
Max rep band assisted strict pull up
Accessory:
3x
10 DB bench press
30" rest
Max rep ring push up
Metcon:
AMRAP 9
3-6-9-12-..... Wall walk
7.5-7.5-7.5m (3x7.5m) Bodyweight walking lunge
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:
Bamboo bar OHS (or banded KB OHS)
3x10
OHS
2x2 @ 83-85%
2x2 @ 88-90%
Deadlift
4x1 @ 90%
Every 30" - 4' (8 sets)
1 Speed deadlift @ 70%
Metcon:
For time:
3x
25 Bar facing burpee
5 Front squat @ 75/50kg
4 Shoulder to overhead @ 75/50kg
3 Thruster @ 75/50kg
Accessory:
EMOM 8
1: 8-12 Med ball GHD sit up @4-6kg
2: 10-15 T2B // K2E
3x
10-15 Side plank rotations (left side)
30" rest
10-15 Side plank rotations (right side)