Category Archives: Uncategorized

Strength  Back squat  1×10@60% 1×8@65% 2×6@70% 2×4@75% 3×2@78% MetCon 30 wallballs 20/14  200m run 5 pull-ups  3 rounds Core  V-ups / hollow holds / planks    

Strength&nbsp Romanian DL Work up to near your max clean for 2×2 MetCon 5 rounds  15 push-ups on barbell  10 front squats 135/95   

Strength  Front squat  1×10@60% 1×8@65% 1×6@70% 1×4@75% 4×3@80% MetCon  15-12-9-6-3 SDHP 95/65 Sit-ups  Push press 95/65 Pistols  Core  Planks / hollow holds       

Strength  Max your Power Clean MetCon  4 rounds  25 sit-ups  12 kb swings 53/35 6 burpees 3 muscle ups      

Strength  Strict press  1×10@60% 1×8@65% 1×6@70% 1×4@75% 4×3@80% MetCon  5 rounds  25 double unders  10 strict HSPUs 5 deadlifts 275/185 Core  1 leg v-ups / side twists / back arches    

     Strength   Front Squat 1×10@55% 1×10@60% 1×8@65% 1×6@70%  8 min Emom @ 75% x4 reps  MetCon  5 rounds  20 sit-ups  10 pus press  5 pull-ups 

Strength  Front Rack Lunges  1×10@60% 1×8@65% 1×6@70% 1×4@75% 4×2@80% MetCon  7 rounds  100 m run  10 burpees  Core  Arch holds / side planks       

Strength  Push jerk  1×10@55% 1×8@60% 2×6@65% 4×4@70% MetCon  20 kb swings 53/35 5 goblet squats  20 Russian twists  5 goblet squats  12 min AMRAP  Core  V-ups / bicycles       

Strength  DEADLIFT  Establish a 7 rep max for the day!  MetCon  3 rounds  25 sit-ups  7 power cleans 135/95 12 toes to bar  7 power cleans 135/95 Core work – hollow holds/planks/hollow rolls       

Strength  Your choice of either of the following!  Front squat – work up to 3×3@85% Romanian deadlift – work up to 2×2@80% MetCon  5 squat cleans 155/115 400 m run  10 jerks 155/115 400 m run  15 deadlifts 155/115 400 m run  For time