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Metcon:
AMRAP 9 min 10 Pullups 8 OH Squats 40/30kg 6 Push Press 40/30kg - Rest 2 min - AMRAP 9 min 10 Hang Cleans 40/30kg 8 Front Squats 40/30kg 6 Bar Muscle Ups / C2B Pullups - Rest 2 min - AMRAP 9 min 10 T2B 8 Squat Jumps over Barbell 6 Hang Power Snatch 40/30kg
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Weightlifting:
E2MOM: OH Squat 5-4-3-3 @ 80% 1 RM Snatch E2MOM: Power Snatch + Hang Snatch + Snatch 4x3 - 2 sets x 1+1+1 reps @ 60% 1RM snatch - 2 sets x 1+1+1 reps @ 65% 1RM snatch * Rest 2 minutes between sets Every 90 sec: Snatch Balance 3x3 - 2 sets x 3 reps @ 70% 1 RM snatch - 1 sets x 3 reps @ 75% 1 RM snatch Metcon: AMRAP 6 min 10 Wallballs 6 Shoulder Tap Pushups Metcon:
8 rounds for time of: Row 250/225m OR Run 200m 1 min KB farmer hold (2x heavy weight) -straight into- 8 Rounds of: Run 200m OR Row 250/225m 1 min Handstand Hold at Wall / High Plank Hold TC 35 min "Deload Week"
This is our deload week and you've earned a little extra rest! If you need extra rest on some days of this week then take it! Usually, we try to grind through and get our workout in because it is a highlight of the day and makes us better! But let's give our body some extra attention this week and really take note of how we feel, and respond appropriately. Enjoy the week! Weightlifting: E2MOM: Clean 3-3-2-2-2 -2 x 3 reps @ 70% 1RM clean -3 x 2 reps @ 75% 1RM clean Every 90 sec: Split Jerk 5x3 - 2x3 reps @ 70% 1RM Jerk - 3x3 @ 75% 1RM Jerk E2MOM: Clean Pull 4x5 - 2x5 reps @ 90% 1RM Clean - 2x5 @ 95% 1RM Clean Metcon: For time 8 Clean & Jerk 60/40kg 3 Snatch 60/40kg 6 Clean & Jerk 60/40kg 2 Snatch 60/40kg 4 Clean & Jerk 60/40kg 1 Snatch 60/40kg "Deload Week"
This is our deload week and you've earned a little extra rest! If you need extra rest on some days of this week then take it! Usually, we try to grind through and get our workout in because it is a highlight of the day and makes us better! But let's give our body some extra attention this week and really take note of how we feel, and respond appropriately. Enjoy the week! Metcon: „Double (light) DT“ 10 Rounds 12 Deadlifts 50/35kg 9 Hang power cleans 50/35kg 6 Push jerks 50/35kg TC 18 min Core/Abs: Tabata Hollow - Arch Hold "Deload Week"
This is our deload week and you've earned a little extra rest! If you need extra rest on some days of this week then take it! Usually, we try to grind through and get our workout in because it is a highlight of the day and makes us better! But let's give our body some extra attention this week and really take note of how we feel, and respond appropriately. Enjoy the week! Metcon: 21-15-9 for time: Double Dumbbell Front Squats 2x22,5/15kg Burpee over Dumbbells 200m run after each set TC 7 min -Rest 3 min- 9-15-21 for time: Double Dumbbell Front Squats 2x22,5/15kg Burpee over Dumbbells 200m run after each set TC 7 min -Rest 3 min- 21-15-9 for time: Double Dumbbell Front Squats 2x22,5/15kg Burpee over Dumbbells 200m run after each set TC 7 min Scaling option: 15-12-9 Metcon:
AMRAP 8 Minutes 16/12 Calorie Row (OR another machine OR 150m Run) 16 Push ups -Rest 4:00- AMRAP 8 Minutes 16/12 Calorie Row (OR another machine OR 150m Run) 8 Burpee Box Jump Overs (24/20) -Rest 4:00- AMRAP 8 Minutes 200m run 16 Single Arm Dumbbell Clean and Jerk 22,5/15kg -Rest 4:00- AMRAP 8 Minutes 36 Alternating diagonal V-Ups 12 Strict Pull Ups Metcon:
2 Rounds for time: 250 Single Unders 40 Power Snatches 35/25kg -Rest 5:00- 2 Rounds for time 100 Double Unders 20 Power Snatches 50/35kg Strength: 5 rounds: 5 Front Squat @ 75% 1RM 5 Bent Over Barbell Row „ENDURANCE DAY“
Perform on RowErg/BikeErg/SkiErg or AirBike Warm-up: 5min from easy to mod Then 2 rounds: 3x (30sec hard, 30sec easy) 2min recovery (rest) 6min moderate, 3min easy, 6min moderate, 3min easy, 2min recovery (rest) Total: 55min Snatch Pull + Snatch 5x4 (2+2)
- (2+2) x 2 sets @ 73% 1RM Snatch - (2+2) x 3 sets @ 78% 1RM Snatch * Rest 60-90 seconds between sets Snatch Balance 5x3 - 2 sets x 3 reps @ 80%1 RM snatch - 3 sets x 3 reps @ 85% 1 RM snatch * Rest 60-90 seconds between sets High Hang Clean Shrug 5x5 - 5 sets x 5 reps @ 125% 1 RM clean * Rest 2 minutes between sets AMRAP 15 min 90 Wall Balls (20/14) 600m Run 30 Deadlifts (100/70kg) |
