Category Archives: Uncategorized

Strength   Back squat  Establish a 5RM Or  Snatch  1 snatch DL  1 snatch high pull  1 snatch  1 hang snatch  Establish Max MetCon   5 rounds  14 DB snatch 35/45 12 push-ups  10 pull-ups    

Strength  Push Press  Take 20-30 min to establish a 1 Rep Max  MetCon 10 min AMRAP  15 OH plate lunges 45/25 15 plate to OH 45/25 15 plate sit-ups 45/25 Gymnastics  Pull-ups  5×5 at the hardest level possible.       

Strength  Deadlift  1×10@60% 1×8@65% 1×6@70% 1×5@75% 3×4@80% MetCon 4 rounds for time  200 m run  10 burpees  10 push press 95/65 100 double under buyout     

Strength  20 min EMOM (alternating exercises)  3 power cleans (start at 65%)  30 second hollow body hold MetCon  4 rounds for time  25 kb swings 53/35 25 v-ups (toes must be touched for rep)       

Strength  Deadlift  1×10@55% 1×8@60% 1×6@65% 1×5@70% 4×5@75% MetCon  “Cindy”  20 min AMRAP  5 pull-ups  10 push-ups  15 air squats       

Strength Back squat  1×10@55% 1×8@65% 1×6@75% 4×5@85% MetCon  5 rounds  200 m run  7 burpees  21 plate to OH 45/25 Comp = box jump burpees       

Strength  Deadlift  Work up to 4×5@75% MetCon  10 DB clean and press 45/35 20 double unders  10 DB clean and press 45/35 20 wallballs 20/14 4 rounds       

Strength  18 min emom  Even minutes  10 lunges 95/65 Odd minutes  15 hollow rocks         MetCon  10 deadlifts 135/95 10 pull-ups  5 rounds 

Strength  Back squat  Work up to  4×4@75% MetCon  7 power snatch 95/65 7 push-ups  7 thrusters 95/65 7 push-ups  7 min amrap  Core  150 Russian twists  Emom 10 air squats       

Strength  1 squat clean 1 front squat  1 jerk Work up to 3 sets at 75% of 1rm  MetCon  15 kbs 53/35 10 heel touches (over kb)  100 m run  5 pull-ups  5 rounds  Core  20 sit-ups  5 TTB 20 sit-ups  30 s hanging l-sit  20 sit-ups  5 TTB  20 sit-ups  30 s plank  20Continue reading “111615”