Warm up:
3' Cardio
2x
10 Glute bridge
5 Inchworm
10 Air sq
10-10 Single leg RDL
30" plank
Metcon:
Warm up:
3' Row
3x
12 Hip 90-90 Transitions
20"-20" Copenhagen plank
10-10 Adductor stretch on box
10 Muscle snatch
Strength:
Snatch deadlift + Snatch pull + Power snatch + Snatch balance
2-3x(1+1+1+1) @ 40-60%
EMOM 6
1 Squat snatch @ 70%
Riser snatch pull
6x2 @ 80%
Metcon:
Every 2' - 24' (3 sets per station)
1: 40" Max cal bike
2: 40" Max rep RMU
3: 40" Max rep T2B
4: 40" Max rep Double under
Accessory:
3-4x
40 Russian twist (bodyweight)
1'-1' Side plank
3x
40" work - 1'30" rest
Bird dog knees to elbow
Warm up:
3x
1' Bike
5-5 Half kneeling 3-way hip rocks
15m Double kettlebell overhead carry
30" Front plank shoulder tap
Strength:
Strict press
3x5 @ 60%
2x10 @ 45%
Metcon:
15' to work for...
1200m Run
+
AMRAP in remaining time:
6 Alt DB snatch @ 22.5/15kg
4 Strict HSPU
1 Rope climb
Accessory:
5x
12-12 Single arm banded rear delt fly
3x
20 Banded tricep pushdown
Warm up:
1'30" ski
1'30" row
3x
10 Banded good morning
4-4 Turkish get up
3-3 KB windmills
5-8 Burpee broad jump
Strength:
Deadlift
Build to a heavy set of 5
DB bench press
4x8 (31X1 tempo)
Metcon:
Every 4' - 40' (10rounds)
12/9 cal bike
12/9 cal ski
6 shuttle run (7.5-7.5m = 1rep)
5 wall walk
Accessory:
Reverse hyper
3x15-20
Side plank rotations
5x6-6
Warm up:
3' bike
3x
10-10 Lat stretch on rig
12 Side to side kip swing
10-10 Banded pallof press
8 slow OHS @ pvc/empty BB
Skill:
AMRAP 3
Max rep BMU
3x
15-20 Straight arm banded lat pull down
Strength:
OHS
4x3 @ 75-85%
Back squat
1x2 @ 82%
3x4 @ 75%
Metcon:
For time:
20-18-16-14-12-10-8-6-4-2
Wall ball @ 9/6kg
Cal row
Accessory:
Single leg wall sit
2-4x 20"-40" per side
Weighted suitcase RNT splt squat
2-4x 8-8 @ 15-24/12-15kg
Warm up:
3' Cardio
2x
10 Glute bridge
5 Inchworm
10 Air sq
10-10 Single leg RDL
30" plank
Metcon:
7x
20 GHD sit up
10 DB bench press
10 Alt. pistol squat
20 pull up
*rest 1'30" btw sets
Warm up:
3' Row
3x
12 Hip 90-90 Transitions
20"-20" Copenhagen plank
10-10 Adductor stretch on box
10 Muscle snatch
Strength:
Snatch deadlift + Snatch pull + Power snatch + Snatch balance
2-3x(1+1+1+1) @ 40-60%
Squat snatch
4x2 @ 78%
Riser snatch pull
3x4 @ 90%
Metcon:
5x
AMRAP 3
16/32 D/S under
8 DB alt hang snatch @ 15/12kg
4 Lateral Burpee over the DB
*rest 1' btw sets
Accessory:
Banded deadbug
3x40"
Dual KB front rack carry
4x60m
Warm up:
3x
1' Bike
5-5 Half kneeling 3-way hip rocks
15m Double kettlebell overhead carry
30" Front plank shoulder tap
Strength:
For time:
30 Strict Handstand push up //box pike handstand push up
Tc.: 10'
Strict press
1x5 @ 57.5%
1x5 @ 67.5%
1 x Max reps @ 77.5%
Metcon:
For time:
30 GHD sit up
200m run
30 Chest to bar
200m run
30 Ring dip
*rest 1'
25 GHD sit up
200m run
25 Chest to bar
200m run
25 Ring dip
*rest 1'
20 GHD sit up
200m run
20 Chest to bar
200m run
20 Ring dip
Accessory:
DB rear delt fly
4x8
Skull crusher
3x10
Warm up:
3x
1' Row
10-10 Posterior hip stretch on box
20 Alt lunge w/ lateral flexion
10 Down dog + toe tap
Strength:
Clean pull + Low hang squat clean + Push press + Split jerk
2-3x(1+1+1+1) @ 40-60%
Squat clean + Split jerk+ Squat clean + Split jerk
2x(1+1+1+1) @ 78%
Squat clean + Split jerk
2x(1+1) @ 83%
Front Squat
Build to a 1RM
Metcon:
For time:
3x
5 Wall walk
10 Hang Power clean & jerk @ 50/35kg
15m Handstand walk
Accessory:
3x
8-8 Front foot elevated split squat
3x
8 D-ball/sandbag bear good morning
6-10 Glute ham raise
Warm up:
1'30" ski
1'30" row
3x
10 Banded good morning
4-4 Turkish get up
3-3 KB windmills
5-8 Burpee broad jump
Strength:
Bench press
- Build to heavy set of 5
4x
6-10 Romanian Deadlift @ 50%
tempo 31x1
Metcon:
Every 4' - 40' (10rounds)
60m Farmer's carry @2x24/15kg
15 T2B
300/250m row
Accessory:
6x
15-15m Single arm DB OH walk
3x
Max unbroken sorenson hold