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Strength: (First week of phase 3)
1) Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM. 2) Split jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM. 3) Bench press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM. Metcon: 3 rounds for time: 30 hang power snatch 30/20kg 20 AbMat Situps 10 (strict) HSPU TC 12 min
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"Just call it a happy Saturday"
For time: 3 Rounds of 450m run 50 Double unders then 2 Rounds of 15 Toes to Bar 15 Squat Cleans 43/30kg then 1 Rounds of 450m backwards run 50 Single unders backwards then 2 Rounds of 15 V-Ups 15 Thrusters 43/30kg then 3 Rounds of 450m run 50 Double unders TC 45 min Strength: EMOM x 15 min 1. minute: 3x bench press (Work up to a heavy set of 3) 2. minute: 45 sec AMRAP rope climb 3. minute: 30 sec Ring Support hold Metcon: Complete the following for time: 50 DB Man Makers (35#/25#) Every 3 minutes, complete 30 double unders Finisher: 100 Band Pull Aparts Strength:
1) Front squat: 10 rounds – Every 2 minutes, perform: 1x Pause front squat + 1x front squat + 6 High Box Jumps For the FS, start at a light-medium weight and increase the weight each round. Metcon: 5 rounds - Every 4 minutes, complete: 10 hang squat clean (You choose the weight) 100m sprint (50m x 2) *Each round, increase the weight on the cleans, but decrease the reps by 2. For example, round 2 = 8x HSC + 100m sprint. Round 3 = 6x HSC + 100m sprint. Round 4 = 4x HSC + 100m sprint. Round 5 = 2x HSC + 100m sprint. The last round should be a 2 rep max for the day in the hang squat clean so choose your starting weight accordingly. „Goat Day“
EMOM x 14
Metcon: "Fight Gone Bad!" 3 rounds of: 1 min Wallball, 20/14# (reps) 1 min Sumo deadlift high-pull, 35/25kg (reps) 1 min Box Jump, 20" box (reps) 1 min Push Press, 35/25kg (reps) 1 min Row (Calories) 1 min rest Scaling: 25/17kg Strength:
EMOM x 12min: 1. minute: 2 Split jerk (Work up to a heavy double) 2. minute: Max rep C2B Pullups Metcon: For time: 50 1-arm KB Snatch 24/16kg 25R/25L 50 Pushups 50 1-arm KB clean, 25R/25L 50 ring rows TC 13 min Core: 450m Sandbag carry Strength:
1) Box squat: Work up to a medium-heavy single (3-2-2-1-1-1) Metcon: For as long as possible - Every 3 minutes complete: 5 Burpees over Bar 10 Shoulder to overhead 43kg 10 Toes to Bar -Add 5 Burpees over Bar each round until you are unable to complete the work in the 3 minutes. TC 21 min Core: 3 rounds: 5x 5 second Static hold back extensions (Supermans) -Rest 60 seconds 7-10x evil wheels -Rest 60 seconds Strength:
1) Snatch: 10 rounds – Every 80 seconds, complete: -1 Snatch (90-95% 1 RM) 2) Clean and jerk: 10 rounds – Every 80 seconds, complete: -1 Clean and jerk (90-95% 1 RM) 3) Front squat: Work up to a 3 RM Metcon: Complete 50-40-30-20-10 reps for time of: -Double unders -Sit ups Between each round, perform a 25m walking lunge. For example, perform 50x DU + 50x Sit ups + 25m lunge, then 40x DU + 40x sit ups + 25m lunge, etc. Strength:
1) Back Squat: 3-5 sets x 5 reps within 90% of 5 RM on Monday 2) Push jerk: 3-5 sets x 5 reps within 90% of 5 RM on Monday Metcon: EMOM x 21 min 1. min: 6 Calories on Rower or Air Bike (Add 1 calorie each round, so 10th round will be 12 calories) 2. min: 10 (5R+5L) 1-arm KB squat clean to thruster 16-24kg/8-16kg 3. min: 40m bumper plate farmers carry (Using a pinch grip and AHAP) |
