Strength:
5 sets of:
30 second L-Hang
Max Below depth Handstand Push-ups
*Make the handstand push-ups as difficult as you can. Something you can perform somewhere around 5-10 reps each round. 20 reps maximum.*
Metcon:
30-20-10
Hang Power Snatch (63/95)
Pull-ups
*12 minute cut-off*
Read MoreAMRAP X 22 minutes
5 Hang Squat Clean and Jerk (103/155)
10 Box Jumps (24/30)
15 Kettlebell Swings (55/70)
*@ least 5 rounds to Rx*
Read MoreStrength:
5 x 7
Back squats
Metcon:
21-15-9
Power Snatch (73/105)
Toes 2 Bar
*15 burpees after each round (21’s, 15’s, and 9’s). 10 minute cut-off*
Read MoreMetcon:
5 Rounds
10 Dumbbell Ground to Overhead (35/55)
20 Push-ups
30 Wallballs (14/20 @ 9/10ft)
*25 minute cut-off*
Read MoreStrength:
EMOTM X 8 minutes
8 Front Rack Lunges
Metcon:
6 Rounds
15 Kettlebell Swings (35/55)
30 Double-Unders
*8 minutes to Rx. 10 minute time cap*
Read MoreMetcon:
AMRAP X 20 minutes
40 Air Squats
15 Handstand Push-ups
8 Overhead Squats (103/155)
*5 Rounds to Rx*
Read MoreStrength:
5 X 4
Strict Press
Metcon:
3 Rounds
5 Muscle-ups
10 Squat Clean Thrusters (78/115)
15 Burpees Over the Bar
*15 minute cut-off*
Read MoreMetcon:
2 Rounds
8 Hang Squat Snatch (63/95)
16 Toes to Bar
24 Wallballs (14/20 @ 9/10ft)
– Rest 3 minutes –
2 Rounds
8 Hang Squat Snatch (63/95)
16 Toes to Bar
24 Wallballs (14/20 @ 9/10ft)
– Rest 3 minutes –
2 Rounds
8 Hang Squat Snatch (63/95)
16 Toes to Bar
24 Wallballs (14/20 @ 9/10ft)
*35 minute cut-off. I don’t necessarily expect it to take you that long but I don’t want to undershoot with the programmed rest. Try to go as hard as you can during the 2 rounds and rest when it’s programmed.*
Read MoreStrength:
EMOTM X 6 minutes, AMRAP the 7th
5 Touch and go power cleans
Metcon:
7 minute ladder
1 Wall Climb
2 OAA Dumbbell Snatch (55/70)
*At least through 14 DB snatch to Rx*
Read MoreMetcon:
– Start w/ 100 Double-Unders –
40 Dumbbell Step-ups (25/45)
50 Sit-ups
60 Deadlifts (153/225)
50 Sit-ups
40 Dumbbell Step-ups (25/45)
– End w/ 100 Double-Unders –
*25 minute cut-off*
Read More