Category Archives: Uncategorized

Strength  OH Squat  1×10@60% 1×8@65% 1×7@70% 1×5@75% 3×3@80% MetCon  15 hang power cleans 95/65 20 push-ups  25 air squats  4 rounds  Core  50 leg lifts  50 windshield wipers

Strength  Front squat  1×10@60% 1×8@65% 1×6@70% 1×5@75% 3×3@80% MetCon  21-15-9 Wallballs 20/14 Deadlifts 135/95 200m run  Gymnastics  30 strict pull-ups       

Strength Max deadlift MetCon 50 clean and push jerk 95/65 800 m run  100 air squats  200m farmers carry 50/35 50 kb swings 53/35 For time      

Strength Max Push Press  MetCon  50 weighted lunges 25/10 40 double unders  30 deadlifts 135/95 20 hanging hip touches  10 cleans 135/95 20 push-ups  30 deadlifts 135/95 40 burpees  50 non weighted lunges    

Strength  Back squat  1×15@55% 1×10@60% 1×8@65% 1×7@75% 3×5@75% METCON  11 min Amrap  9 power snatches 95/65 11 push-ups  9 SDHP 11 sit-ups  GYMNASTICS  4×5 HSPUs (deficit if needed)       

Strength  Clean  3×2@60% 3×2@65% 2×2@70% 2×1@75% 2×1@80% METCON  50 situp buyin 21-15-9 Burpees  Pull-ups  400m run buyout Comp= burpee box jumps/C2b pull-ups /burden run 35/45# Gymnastic/core  4×30 sec L-sits       

Strength  Clean complex  1 full clean + 1hang clean + 1 jerk Establish a max for this complex!  METCON  250 m run  10 hang power cleans 95/65 10 push press  4 rounds  Comp = 95/135 Gymnastics  5×5 ring dips – add load if necessary     

Strength  Front squat  1×10@60% 1×8@65% 1×6@70%  3×4@80% METCON  7 min amrap  15 TTB  30 double unders  5 min amrap  15 kb swings 53/35 10 pistols  Core  1 min sit-ups  1 min Russian twists  2 min flutter kicks  2 min planks      

Strength  Deadlift 1×10@55% 1×8@65% 1×6@75% 1×4@85% 3×3@95%  METCON  ANGIE  100 pull-ups  100 push-ups  100 sit-ups  100 squats   

STRENGTH  Push Press 1×10@55% 1×8@65% 2×6@75% 2×4@85% 3×3@95% METCON  800m run  30 squat snatches 95/65 400m run  30 hang power cleans  200m run  30 back squats  400m run  30 push-ups  800m run  30 pull-ups  OPEN GYM