Category Archives: Uncategorized

Strength  Establish 1 RM Front Squat MetCon  21-15-9-15-21  Kb swings 53/35 Push-ups  Sit-ups  Core    100 hollow rocks       

Strength Max  Snatch  And/or  Bench press  MetCon  200 m run 5 strict pull-ups  5 TTB  5 strict hspu  4 rounds   

Strength Front rack lunges  2×10@60% 2×8@65% 2×6@70% 5×4@75% MetCon  15 OH squats 95/65 25 double unders 15 push press  4 rounds   

Strength  Max: Strict press  Push press  Pull-ups  MetCon  9min amrap  12 wallballs  24 sit-ups 

Strength  Deadlift  2×10@55% 2×8@60% 2×6@65% 4×4@70% MetCon  7 rounds 10 kettlebell swings  10 pistols  Core  30 s hollow hold 10 sit-ups  5 min EMOM       

Strength  Back squat 1 RM  MetCon  10 over the bar burpees  10 power snatch 95/65 8 min amrap       

Strength  8 min deadlift Emom – 5 reps starting at 60% 8 min push press Emom -5 reps starting at 60% MetCon  3 rounds  16 alternating DB snatch 45/35 32 sit-ups  64 air squats    

Strength  Back squat/front squat  3×5/8@60% 3×4/6@65% 3×3/5@70% 2×1/2@75% MetCon  4 rounds 10 burpees  10 power cleans 95/65 10 shoulder to OH 95/65      

Strength  1 snatch + 3 OH squats  Work up to 75% and complete 7 sets  MetCon  50 DUs  20 thrusters 95/65 40 DUs 15 thrusters 95/65 30 DUs 10 thrusters  20 DUs  5 thrusters  Core  50 v ups  1 min plank 25 arch holds 1 min hollow hold      

Strength  Push press  1×10@60% 1×8@65% 2×6@70% 2×4@75% 3×3@78% MetCon 20 sit-ups  15 kb swings 53/35 20 sit-ups  5 power cleans 155/105 3 rounds