Category Archives: Uncategorized

Track session  4x400m run  (2 min rest between)  Or  5x500m row (2 mineral between)  MetCon  DB grace  30 DB clean and jerks 45/35  For time    

Strength  Front squat  1×10@60% 1×10@65% 3×10@70% MetCon  10 rounds of either:  Cindy Or  Mary    

Strength  Snatch  1×3@60% 2×3@65% 1×3@70% 1×2@75% 5×2@80% MetCon  9 cleans 155/105 100 m run  15 cleans  200 m run  21 clean 400m run 

Strength  Deadlift  1×10@60% 1×10@65% 5×8@70% MetCon&nbsp 40-30-20-10-5 Kettlebell swings 53/35 20-18-16-14-12 Box/ring dips

Strength  Clean and jerk  5×1@60% 5×1@65% 5×1@70% 5×1@80% MetCon    8 min amrap  12 DB snatch 45/35 12 pistols/air squats  25 double unders  4 min amrap  Pull-ups/muscle ups    

Strength  Bench/push Press  1×10@60% 1×8@70% 1×6@80% 1×4@85% 5×2@90% MetCon  25-20-15-10-5  Wallballs 20/14 Sit-ups  100 m sprint    

Strength  OH lunges  1×10-8-6-4-2-2-2… To establish a max  MetCon  2 min to complete:  20 kbs 53/35 10 burpees  Continue every two minutes till failure!  GOD BLESS ERIC FOR ALMOST GETTING 11 rounds!   

Strength  Front squat&nbsp Work up to:  3×4@80% of 1RM  MetCon  12 DB push press 35/25 6 TTB  3 squat cleans with DB  7 rounds for time    

Strength  Snatch  10 min EMOM X 7 reps starting at 60% Then:  5×2 to establish a max  MetCon  5 front squats 135/95 15 HSPUs or 20 push-ups  10 min AMRAP    

Strength  Deadlift  1×10@55% 1×10@60% 1×8@65% 1×8@70% 4×8@75% MetCon  5 rounds  10 DB snatch 30/45 20 sit-ups  10 DB snatch 30/45 20 pistols