Category: Uncategorized

Metcon.

Teams of 2. 25min Amrap.

1.5 mile/ 1 mile AAB
50 toes to bar
75 wall ball 10’/9′ 9/6kg
50 box jump overs 24/20

Strength.

4 sets of

8 back squat @70%

2 weighted strict pull up + 3 strict chest to bar + 4 strict pull up

Metcon.

75 burpees. Omem 5 power cleans 52.5/35kg
Begin workout with 5 power cleans.

Strength.

Strict press 3 x 5 @70%

Metcon.

17min Amrap.

5 strict handstand push up
10 chest to bar
20 air squat

Lift.

High hang snatch. Build to 1RM.

Metcon.

10min ladder.

3 Kettlebell snatch (left) 24/16kg
3 Kettlebell snatch (right)
12 double unders
6 Kettlebell snatch (left)
6 Kettlebell snatch (right)
24 double unders.

Kettlebell snatch. Add 3 reps each rd.
Double unders. Add 12 reps each rd.

Strength.

Deadlift 1 x 5 @90% of 5RM from last week.

Metcon.

21-15-9

Power clean 70/45kg
Box jump 30/24

Metcon.

Half Murph.

800m run
50 pull up
100 push up
150 air squat
800m run

Strength.

Back squat 1RM.

Metcon.

8min Amrap.

30 double unders
10 power snatch 45/30kg
30 double unders
10 front rack lunges 45/30kg

Strength.

Strict press 1RM

Weighted strict pull up 1RM

Metcon.

10min omem.

Odd min. 18/12 AAB Cal

Even min. 15 unbroken toes to bar

Scale reps/movement appropriately.

Oly.

High hang clean (hip). Build to 1RM.

Metcon.

3rft.

15 lateral bar jumping burpee
15 hang power cleans 52.5/35kg

Strength.

Deadlift. Build to heavy 5 touch & go reps. No bounce.

Metcon.

12min Amrap

30 wall ball 10’/9′ 9/6kg
200m run
10 handstand push up