Category Archives: Uncategorized

Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 5×5@80% MetCon 5 front squats 185/135 25 OTB burpees 400 m run 15 min AMRAP

Strength Push press 1×10@50% 1×10@55% 1×10@60% Emom 10 min at 4 reps and 65% MetCon 50 DU buyin 15 box jumps 7 HSPU 6 rounds

Strength Back squat 1×10@60% 1×8@65% 8×3@75% MetCon 50 double under buy-in to: 6 rounds of: 15 box jumps 7 HSPU’s

Strength Strict press 1×5@60% 1×5@65% 3×5@70% Push press 5×5@65% MetCon “Angie” 100 pull-ups 100 push-ups 100 squats 100 sit-ups

Strength Front squat 1×10@60% 1×8@65% 2×6@70% 3×4@75% MetCon 10 t2b 15 kb swings 53/35 400 m run 4 rounds

Strength Snatch Halting snatches – halt at the knee before initiating your hip explosion into the bar. 1×10@50% 1×10@55% 1×10@60% MetCon 10 min AMRAP: 8 burpee pull-ups 16 goblet squats ** buyout with front rack lunges

Strength Push press 1×10@60% 1×8@65% 1×6@70% 3×2@75% MetCon 50 wallball buy in 4 rounds of: 12 deadlifts 155/115 8 pull-ups 12 push-ups 100 sit-up buyout

Strength Back squat 1×10@50% 1×10@55% Emom – 10 min 5 reps at 60% MetCon 10 box jumps 24/20″ 20 kb swings 53/35 30 sit-ups 3 rounds for time

Strength Max clean and jerk in 20 min MetCon Diane 21-15-9 Deadlift 225/155 HSPU

Strength Split Jerk 3×3 3×2 4×1 Increase weight gradually focusing on form! MerCon 400 m run 10 HSPU 20 double unders 4 rounds for time