Category Archives: Uncategorized

Strength  Deadlift Work up to 3×6@80% MetCon  21 Burpees  12 front squats 135/95 15 Burpees  9 front squats 9 Burpees  6 front squats  For time  Gymnastics  4x30s hollow holds  4×12 ring dips         

Strength  -10 min to max strict press  –push press work up to 3×3@90% MetCon  7 cleans 135/95 21 weighted sit-ups 25# 4 rounds  Core 3 sets of 25 medball sit-ups and 25 supermans         

Strength  Back squat 1×10@55% 1×7@65% 1×6@75% 3×5@85% MetCon  100 double under buyin  25 kb swings 53/35 15 TTB  10 goblet squats  11 min amrap  Gymnastics  2 strict + 5 pull-ups  Or 4 strict + 10 pull-ups       

Strength  20 min to establish 1RM MetCon 21-15-9  Deadlifts 225/155 HSPUs  at the 12 min mark:  1 mile run or 2k row              

Saturday!  Strength  Clean 1st pulls and hang cleans up to 85% MetCon  28 air squats  21 deficit push-ups  14 plate to OH  7 plate Burpees  3 rounds  Open gym!    

Strength  Push press  1×10@60% 1×8@65% 1×6@70% 1×5@75% 3×5@80% MetCon  150 double unders  30 OH squats 95/65 30 pull-ups  75 double unders  15 OH squats  15 pull-ups  For time       Gymnastics  4×10 HSPUs 

Strength  Front squat  1×10@60% 2×10@65% 3×10@70% MetCon  12 push press 95/65 24 box jumps 24″ 8 min Amrap  Core  4×10 strict TTB 

Strength  Deadlift  1×10@55% 1×10@60% 2×9@65% 3×9@70% MetCon  8 HSPUs  16 kb swings 53/35 32 air squats  4 rounds  RX+ on snatch and deficit HSPUs (4″)  Gymnastics  4×10 ring dips men  4×5 ring dips women      

Strength  Snatch  2×1@60-65-70-75-80-85% MetCon 400 m run  21 Burpees  3 rounds  Core  4x 25 sit-ups + 15 Russian twists with medball.       

Strength  Back squat  1×10@55% 1×10@60% 1×10@65% 3×10@70% MetCon  7 power cleans 135/95 15 wallballs 20/14 30 sit-ups  4 rounds Gymnastics  4 strict pull-ups + 10 kipping pull-ups