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Metcon:
For time: 1500m Row (OR 1200m Run) 75 Thrusters 20/15kg 35 Pull Ups TC 18 min -Rest til 20:00- For time: 10 Chest to Bar Pull Ups 20 Thrusters 43/30kg 300m Row (OR 250m Run) TC 8 min
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Weightlifting:
E2MOM x 5 Clean 5x2 - 2x2 reps @ 85% 1RM Clean - 3x2 @ 90% 1RM Clean Every 90 sec x 5: Push Jerk + Jerk 5x2 - (1+1) x 2 sets@ 80% 1RM Jerk - (1+1) x 3 sets @ 85% 1RM Jerk E2MOM x 5 Clean Pull 5-5-4-4-4 - 2x5 reps @ 100% 1RM Clean - 3x4reps @ 110% 1RM Clean EMOM x 3 5 High Box Jumps Metcon: AMRAP 5 min 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 1 Jerk 5 Burpees over Bar @ 65-70% 1 RM Clean and Jerk Metcon:
AMRAP 10 Minutes 10 Box Jumps (24/20) 10 Push Ups 10 Toes to Bar -Rest 5 min- For time: 40 Toes To Bar 40 Push Ups 40 Box Jumps (24/20) TC 8 min Cool Down: With Black Roll
Metcon:
For Time: 50 Deadlifts 43/30kg 35 Hang Power Cleans 43/30kg 20 Bar Facing Burpees 35 Hang Power Cleans 43/30kg 50 Deadlifts 43/30kg TC 10 min -rest till 15:00- For time 25 Deadlifts 60/43kg 15 Hang Power Cleans 60/43kg 20 Bar Facing Burpees 15 Hang Power Cleans 60/43kg 25 Deadlifts 60/43kg TC 10 min Strength: E2MOM x 5 Back Squat - 5x2 - 1x2 @ 70% 1 RM back squat - 1x2 @ 80% 1 RM back squat - 3x2 @ 90% 1 RM back squat Metcon:
4 Rounds for time: 9 Dumbbell Thrusters (2x15/10kg) 6 Bar Muscle Ups / 6 C2B Pullups 9 Dumbbell Thrusters (2x15/10kg) -Rest 1:1 between rounds- TC 3 min each Strength: Front Rack Lunges: - 20-14-10 total steps. Work up in weight each set. - Superset with 20 jumping lunges. Rest 90 sec between sets Metcon:
For time: 35 Dumbbell Steps ups (2x22.5/15kg) (24/20) 35 HSPU 25 Dumbbell Step Ups (2x22.5/15kg) (24/20) 25 HSPU 15 Dumbbell Step Ups (2x22.5/15kg) (24/20) 15 HSPU Core/Abs: 2-3 rounds 10 Pulse-ups 20 Situps 30 Flutter kicks Cool down: 90 sec quad smash / side 2 min Samson Lunge Stretch / side Metcon:
AMRAP 4 Minutes 6 Burpee C2B Pullups 18 Overhead Squats 43/30kg -Rest 4:00- AMRAP 4 Minutes 4 Burpee C2B Pullups 12 Overhead Squats 50/35kg -Rest 4:00- AMRAP 4 Minutes 2 Burpee C2B Pullups 6 Overhead Squats 57/40kg Cool down: 2 min Upper Trap Smash with Ball / side Weightlifting:
3-Position Snatch 5x3 Every 2 min: 1 High Hang Snatch + 1 Above the Knee Snatch + 1 Snatch - 1 set @ 50% 1RM Snatch - 2 sets @ 60% 1RM Snatch - 2 sets @ 65% 1RM Snatch Snatch Grip Push Press 5x3 Every 90 sec: - 1x3 @ 75% 1RM Snatch - 2x3 @ 85% 1RM Snatch - 3x3 @ 90% 1RM Snatch Snatch Pull 5-5-4-4-4 Every 90 sec: - 2x5 reps @ 100% 1RM Snatch - 3x4 reps @ 105% 1RM Snatch Metcon: For time: 600m Run Rest 2 min 200m Run Metcon:
Every 3 Minutes x 5 Rds 100 Double Unders 30 Push Ups Strength: EMOM x 7 3 Strict behind the Neck Press Work up to a heavy tripple of the Day Cool down: 90 sec calf smash (each side) 2 min ankle dorsiflexion stretch (each side) Metcon:
AMRAP 12 Minutes 24 Wallballs (20/14) 24 Toes to bar - Rest 2 min - AMRAP 12 Minutes 4-8-12-16-20-24-28…. Wall Balls (20/14) Toes to bar Scaling option: AMRAP 12 Minutes 16 Wall Balls (20/14) 16 Toes to bar Strength: E2MOM Back Squat 5x3 1x3 @ 65% 1 RM 1x3 @ 75% 1 RM 3x3 @ 85% 1 RM |
