Metcon:
40-30-20-10
Cal Row
OAA Dumbbell Snatch (35/55)
Shoulder 2 Overhead (65/95)
*22 minute cut-off*
Marathon Training:
40-30-20-10
Cal Row
OAA Dumbbell Snatch (35/55)
-Run 800m after each Round-
*30 minute cut-off*
Read MoreStrength:
5 x 4
Back Squats
Metcon:
3 Rounds
30 Air Squats
20 Box Jump Overs (20/24)
*10 minute cut-off*
Read MoreMetcon:
5 Rounds
15 Clean and Jerks (95/135)
25 Pull-ups
*20 minute cut-off*
Read MoreStrength:
EMOTM X 10 minutes
Odd- 8 Deadlifts
Even- 100m Sprint
Metcon:
21-15-9
Thrusters (75/115)
Burpees Over the Bar
*10 minute cut-off*
Read MoreMetcon:
30-20-10
Cal Row
Power Snatch (65/95)
Handstand Push-ups
*20 minute cut-off*
Read MoreStrength:
Reverse Tabata x 8 minutes
Squat Cleans
*Reverse Tabata meaning 10s on 20s off. Score is total reps.*
Metcon:
AMRAP X 10 minutes
8 Chest 2 Bar Pul-ups
16 GHD Sit-ups or 24 Sit-ups
*At least 6 Rounds to Rx*
Read MoreMetcon:
50-40-30-20-10-20-30-40-50
25-20-15-10-5-10-15-20-25
10-8-6-4-2-4-6-8-10
Double-Unders
Wallballs (20/30 @ 9/10ft)
Push/Split Jerks (125/185)
*24 minute cut-off*
Marathon training:
1600m-800m-400m-800m-1600m
20-30-40-30-20
10-8-6-8-10
Run
Wallballs (14/20 @9/10ft)
Push/Split Jerks (125/185)
*40 minute cut-off*
Read MoreStrength:
5 x 6
Bench Press
Metcon:
8 minute Ladder
1 Burpee Box Jump Over (20/24)
2 OAA Dumbbell Snatch (45/70)
*At least through 14 DB Snatch to Rx*
Read MoreMetcon:
2 Rounds
40 Back Rack Lunges (95/135)
30 Power Cleans (95/135)
20 Thrusters (95/135)
10 Muscle-Ups
*This one is going to be challenging, make sure you scale weight accordingly. 25 minute cut-off.*
Read MoreStrength:
4, 4, 3, 3, 2, 2
Overhead Squat
Metcon:
AMRAP X 10 minutes
4 Burpees Over the Bar
6 Power Snatch (75/115)
8 Dumbbell Shoulder 2 Overhead (35/50)
*At least 6 Rounds to Rx*
Read More