Warm up:
3' cardio
AMRAP 5
4-4 Side lunge w/ floor touch
4-4 Rotating lunge w/ floor touch
4-4 Forward lunge w/ floor touch
12 PVC pass through
12 Slow OHS w/ PVC
Strength:
OHS
3x5 @ 65-75%
Front sq
2x10 @50-60%
Metcon:
For time:
21 Thruster @50/35kg
15 Burpee box jump over
9 RMU/BMU
1200m Run
9 RMU/BMU
15 Burpee box jump over
21 Thruster @50/35kg
Tc.: 20'
Accessory:
3x
1' Top plank matrix
EMOM 8
8-12 GHD sit up
Warm up:
2' cardio
2x
5 Inchworm
5-5 Single arm ring row
10 Push up
3 Wall walk
10 Scap pull up
Strength:
4x
10-15 Bent over row @ 60-70%
15-20 Push up
Metcon:
AMRAP 30'
500m Row
30 Sit up
20 Pull up
10 Box jump over
5 BMU
Warm up:
3' row
2x
15-15 Banded external rotation
15 Band pull apart
20 Walking lunge + twist
2x
10-10 Front rack opener
5 Front sq
4 Floating sq clean
3 Tall jerk
Strength:
Sq clean + +Split jerk + sq clean + Front sq + Split jerk
2x(1+2+1+2+1) @65%
2x(1+1+1+1+1) @70%
Clean pull
3x4 @85%
Metcon:
AMRAP 8
8 Hang Power clean
8 Shoulder to OH
8 OH walking lunge
@45/30kg
Accessory:
EMOM 10
1-2 Legless rope climb
3x
3 Weighted strict chin up
10-15 Band assisted strict chin up
Warm up:
3x
10/8 cal ski
10-10 Pec stretch on rig
6-6 Single arm KB bottoms up press
6-10 Handstend scap push up
Strength:
5x
6 Strict press @75-85%
2x
12-12 Single arm incline DB bench press
Metcon:
6x
AMRAP 1'30"
250/200m ski
In remaining time, MAX Alt. DB snatch @22.5/15kg
*rest 1'30" btw sets
Accessory:
Strict HSPU negatives 5" descent
8x
1-4 reps
3x
8-12 Skull crusher
20-30 Banded triceps pushdown
3x
15 DB rear delt kickback
Warm up:
3' cardio
2x
5 Sots press
5 Back sq
5 Snatch pull
5 Dip snatch
5 Snatch balance
Strength:
High hang sq snatch + Sq snatch + OHS w/ 3" Descent
2x(1+1+2) @ 65-70%
2x(1+1+1) @ 70-75%
Back sq
Build to a 3RM
-then-
1x5 @ 75%
1x15 @ 50%
Metcon:
3x
15 DB P clean @22.5/15kg
12 T2B
9 Burpee over DB
Accessory:
4x
7.5-7.5m Mixed rack KB OH carry
15-15 Side plank hip touch
3x
8-12 Hanging leg raise
Warm up:
3' cardio
3x
8-8 Front rack openers
6-6 Side lunge
6-6 Rotating lunge
6-6 Forward lunge
3 Hard med ball slam@9/6kg
Strength:
Front sq
3x8 @65%
Metcon:
EMOM 28
1: 15/12 cal row
2: 15 T2B
3: 15/12 row
4: rest
Accessory:
6x
30" Jumping box step up
4x(15-15) Single leg glute bridge
4x(15-15)
Warm up:
3x
15/12 cal ski
10-10 Pec stretch on rig
5-10 Push up w/ slow eccentric
10 Banded Glute bridge
Strength:
Bench press
Build to a heavy set of 10
-then-
2x5 Same weight
Metcon:
"Strict JT"
For time:
21-15-9
Strict HSPU
Strict ring dip
Push up
*rest 5'
"JT"
For time:
21-15-9
Kipping HSPU
Kipping ring dip
Push up
Accessory:
4x
15-15 Side plank hip touch
20"-30" Hollow rock
45"-1' Plank on rings
Warm up:
3' cardio
2x
5-5 Pec stretch
5 Stand to squat
5 Muscle clean
5 Hang sq clean
3-3 Rope pull up
Strength:
Hang Squat clean + Front sq + Sq clean
3x(1+2+1) @ 40-60%
Every 1'30" for 9' (6 sets)
1 Power clean + 1 Squat clean @60-70%
Metcon:
AMRAP 5'
1 Rope climb
3 Sandbag clean to shoulder
*rest 5'
AMRAP 5'
1 Heavy Power clean
4 Burpee box jump over
Accessory:
3x
20 GHD sit up
10-10 Side bend
Warm up:
3x
1'30" bike
20 Fast plate hop
10 GHD back extension
20 Walking lunge + twist
Strength:
Back squat
3x10 @ 50%
Skill:
3x
10 D-ball/Sandbag bear hug squat
Max rep RMU/BMU
15m D-ball/Sandbag bear hug carry
Cardio:
Every 5' for 30' (6 sets)
400/3500m Row
400/350m Ski
Warm up:
3' cardio
2x
10 Snatch grip RDL
10 Hang Muscle snatch
5 Snatch balance
30"-1' OHS bottom hold
Strength:
Muscle snatch + OHS + Floating snatch
3x(1+2+1)@40-60%
Every 1'30" for 9' (6 sets)
1 Power snatch + 1 Sq snatch @60-70%
Metcon:
AMRAP 10
20 KB swing @24/15kg
20/15 cal assault bike
Accessory:
Every 2' for 16' (4 sets per station)
1.: 30"-45"/side SIngle leg wall sit
1.: 10-10 Single leg DB RDL