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'
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
3x(1+1+1+1) @ 80-85%
Halting snatch deadlift
5x(1.1.1) @ 90%
Metcon:
3x
AMRAP 8
30/60 D/S under
15 Wall ball
12/9 Cal row
5 dDB hang squat clean @ 2x22.5/15kg
Accessory:
2'
Sorenson hold
Side plank (per side)
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
1x5 @ 55%
1x5 @ 65%
1x max reps @ 75%
EMOM 8
1-3 Negative Box pike handstand push up 5" descent, top to bottom
Metcon:
AMRAP 6
3 Burpee box jump over
6 RMU/BMU/Burpee pull up
12 GHD sit up
*rest 3'
AMRAP 6
6 Burpee box jump over
12 C2B
24 AbMat sit up
Accessory:
Palm Dumbbell front raise
4x8
OH DB triceps extension
4x10
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
2x(1+1+2) @ 70-75%
Clean pull
3x2 @ 102%
Back Squat
1x1 @ 85%
1x8 @ (20 RM) 100-110%
1x1 @ 87.5%
1x12 @ (20 RM) 100-110%
1x1 @ 90%
1x15 @ (20 RM) 100-110%
Metcon:
For time:
10-8-6-4-2
Wall facing HSPU
Power clean @60/40kg
Accessory:
3x
8-8 Back rack reverse lunge
3x
10 Barbell hip thrust
30" D-ball/sandbag bear hug hold
Warm up:
3' bike
2-3x
20 Plate hop
5 Streight leg box jump
30" Mountain climber
+
EMOM 5 Building from empty BB
1 Power snatch + 2 Power clean & jerk
Strength:
EMOM 5
1 Power snatch @ 60%
EMOM 5
1 Power clean & jerk @ 60 %
Metcon:
EMOM 28
1: 200/180m row
2: 12-20 Alt. pistol
3: 6 Hang power clean @ 60%
4: rest
Accessory:
3x
10 D-ball/ sandbag clean
-into-
30m D-ball/sandbag bear hug carry
Banded pull apart
accumulate 100reps for quality
Warm up:
3' Cardio
2x
4-4 Side lunge w/ floor touch
4-4 Rotating lunge w/ floor touch
4-4 Forward lunge w/ floor touch
12 Banded face pull
8 Front squat
Strength:
EMOM 10
3 Front squat @ 60%
Metcon:
AMRAP 16
40/32 cal bike
24 Box jump over w/ step down
16 Single arm DEvil's press @ 1x22.5/15kg
8 Wall walk
Accessory:
Accumulate 60 V up for quality
3x
1' - 1' Side plank
Warm up:
2x
12/10 cal cardio
5 Inchworm
10 GHD back extension
8-10 Handstand scap push up
5 Slow strict pull up
30" Plank
Metcon:
For time:
5 Rope climbs
30m Bear hug sandbag carry @ 70/50kg
2 Wall walk
4 Rope climbs
30m Bear hug sandbag carry
3 Wall walk
3 Rope climbs
30m Bear hug sandbag carry
6 Wall walk
2 Rope climbs
30m Bear hug sandbag carry
8 Wall walk
1 Rope climbs
30m Bear hug sandbag carry
10 Wall walk
Tc.: 25'
Warm up:
3' row
2x
15 Banded external rotation
15 Band pull apart
20 walking lunge + twist
2x
10-10 Front rack opener
5 Front squat
4 Floating squat clean
3 Tall jerk
Strength:
Squat clean + High hang squat clean + Split jerk + Split jerk
2x(1+1+1+1) @ 65-70%
Jerk dip
4x3 @ 90%
Metcon:
For time:
21 - 15 - 9
T2B
Deadlift @ 80/50kg
*rest 2'
9 - 15 - 21
Pull up
Power Clean & Jerk @ 60/45kg
Tc.: 20'
Accessory:
EMOM 10
4-8 Strict pull up
Single arm DB bent over row
4x8-8
Banded biceps curl
Accumulate 100 reps for quality