Warm up:
3x
1' Row
10-10 Posterior hip stretch on box
20 Alt lunge w/ lateral flexion
10 Down dog + toe tap
Strength:
Squat clean + High hang squat clean + Split jerk
3x(1+1+2) @ 80-85%
Clean pull
5x1 @ 105%
Front Squat
3x3 @ 75-85%
Metcon:
For time:
9-6-3-6-9
Ring muscle up / BMU / burpee pull up
Devil's press @ 2x15/12kg
*complete 40/80 D/S under after each round
Tc.: 10'
Accessory:
3x
8-8 Front foot elevated split squat
3x
8 D-ball/sandbag bear hug 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:
6x
4 Bench press @ 75%
6x
4 Deadlift @ 75%
Metcon:
Every 4' - 40' (10rounds)
1000/800m bike
8 Power clean & jerk @ 60/45kg
1-3 Rope climb
Accessory:
Single arm DB OH walk
6x15-15m
3x
Max unbroken sorenson hold
Warm up:
3' bike
10-10 Lat stretch on rig
12 Side to side kip swing
10-10 Banded pallof press
8 slow OHS @ pvc/empty BB
Skill:
EMOM 12
1.: 45" Bike
2.: 1-4 BMU
3x
AMRAP 1'
Jumping BMU
Strength:
OHS
2x10 @ 50-60%
Front squat
4x5 @ 70%
Metcon:
For time:
40-30-20-10
GHD sit up
Burpee
Warm up:
3' Cardio
2x
10 Glute bridge
3 Inchworm
10 Scap pull up
10 Air sq
30" hollow hold
Metcon:
AMRAP 12'
16 Pull up
8 Burpee over DB
4 Single arm Thruster @22.5/15kg
*Rest 5'
For time:
5x
30 GHD sit up
2x10m HS walk
5 BMU / burpee pull up
Warm up:
3' Row
3x
12 Hip 90-90 Transitions
20"-20" Copenhagen plank
10-10 Adductor stretch on box
10 Muscle snatch
Strength:
High hang squat snatch + Low hang squat snatch + Squat snatch + OHS
2x(1+1+1+1) @ 70-75%
Halting snatch deadlift
5x(1.1) @ 95%
Metcon:
AMRAP 10
5-10-15-....
Cal ski
Box jump / step down
*Rest 3'
AMRAP 8
4-8-12-.....
Cal ski
Box jump / step down
*Rest 2'
AMRAP 6
3-6-9-....
Cal ski
Box jump / step down
Accessory:
Top plank matrix
3 x 40"-1'
D-ball / Sandbag bear hug carry
3x
15m
30m @ lighter bag
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
1x3 @ 60%
1x3 @ 70%
1x max reps @ 80%
EMOM 15
1.: 2-4 Negative Box pike handstand push up 5" descent, top to bottom
2.: 20"-30" Wall facing handstand hold
3.: Rest
Metcon:
For time:
6x
12 T2B
30/60 D/S under
10 Single arm DB hang C&J @22.5/15kg
30/60 D/S under
Accessory:
Plate lateral raise
4x12
Banded triceps extension
3x20
Warm up:
3x
1' Row
10-10 Posterior hip stretch on box
20 Alt lunge w/ lateral flexion
10 Down dog + toe tap
Strength:
Squat clean + High hang squat clean + Split jerk
3x(1+1+2) @ 70-75%
Clean pull
3x1 @ 105%
Back Squat
Build to a 20RM
Metcon:
For time:
4x
10 power C&J @50/35kg
20 Wall ball
50/100 D/S under
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:
6x
3 Bench press @ 75%
6x
3 Deadlift @ 75%
Metcon:
Every 4' - 40' (10rounds)
20/16 cal row
30m unbroken D-ball/sandbag bear hug carry
15m Handstand walk // 8 Shoulder to overhead @ 70/48kg
Accessory:
Warm up:
3' bike
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
3x5 @ 65-75%
Front squat
3x5 @ 70%
Metcon:
For time:
6-4-2
Squat snatch @ 60/45kg
3-2-1
Rope climb
*rest 4'
12-10-8
Hang power clean @ 70/50kg
24-20-16
T2B
Warm up:
3' Cardio
2x
10 Glute bridge
3 Inchworm
10 Scap pull up
6-6 pistol to squat
30" hollow hold
Metcon:
8-10x
15 T2B
5-5 Alt pistol squat
12 Pull up
5-5 Alt pistol squat
9 dDB bench press @ 2x22.5/15kg
5-5 Alt pistol squat
6 Burpee over DB
*rest 1'