Category Archives: Uncategorized

STRENGTH  back squat  1×10@55% 1×7@60% 1×5@65% 3×4@70% METCON  Diane  21-15-9 Deadlifts 225/155 HSPUs      

STRENGTH  Cleans  2×2@55% 2×2@60%  2×1@65% 2×1@75% 2×1@85% METCON  8 Burpees  16 dumbell snatches 35/45 8 Burpees  16 sit-ups  8 min amrap  Comp = DB clean and strict press and weighted sit-ups  CORE  4xME TTB 

Strength  Front squat  1×10@55% 1×8@60% 1×7@65% 3×5@70% METCON  250 m run  20 dips  20 squat jumps  4 rounds  Comp= ring dips (male with 14#) and jump squats with medball  CORE 100 sit-ups for time    

Strength  Snatch + OHS  Work up to 85% or max snatch  METCON  9 min AMRAP  10 pistols  15 kb swings  30 sit-ups  Comp 10 pistols  15 kb snatch  15 TTB  GYMNASTICS  Max effort pull-ups sets       

Strength  1×10@55% 1×8@60% 1×7@65% 1×6@75% 3×5@85% METCON  “Daniel”  50 pull-ups  400 m run  21 thrusters 95/65  800 m run  21 thrusters  400 m run  50 pull-ups      

Strength  Establish 1rm Back Squat METCON  50 goblet squats 53/35 3 rounds  400 m run  15 pull-ups  50 goblet squats       

Strength  Hang clean + Full clean  Work up to 85% METCON  30 kbs 53/35 12 HSPUs  25 kbs  9 HSPUs  20 kbs  6 HSPUs  15 kbs  3 HSPUs  Comp = deficit HSPUs  Muscle up and or strict pull-up ME x5 sets    

STRENGTH  overhead squat 1×10@60% 1×8@65% 1×6@65% 1×5@70% 3×5@75% METCON 16 hang power cleans 95/65 24 sit-ups  2 rounds  16 Burpees  24 deadlifts 95/65 2 rounds  CORE  100 leg raises   

Strength  Front squat  Establish 1 RM  MetCon  250m run  40 push-ups  30 1 arm DB push press 35/45 100 double unders  30 DB push press  40 push-ups  250 m run  Gymnastics  4xme ring dips       

STRENGTH  Deadlift  Work up to 2×2@95% METCON  20 kb swings 53/35 20 box jump overs 24/20 12 min amrap  Comp= jump overs with 35# GYMNASTICS  Death by pull-ups  A. Strict  B. Kipping  C. Banded strict