Category Archives: Uncategorized

Strength EMOM SDHP 12 min at 7 reps 115/85# MetCon 15 wallballs 400 m run 25 sit-ups 3 rounds for time

Strength Hang snatch 5×2@50% 5×2@55% 5×2@60% Wanting to really drill your speed under the bar while putting your hips into the bar as well! MetCon 15 kb swings 53/35 15 pull-ups 15 goblet squats 7 min AMRAP Kip practice

Strength Back Squat 1×10@60% 1×6@70% 1×3@85% 6×2@90% MetCon 10 power cleans 115/85 10 push-ups 10 box jumps 12 min AMRAP

Strength Push press 1×10@60% 1×8@65% 1×6@ 70% 1×4@75% 5×3@85% MetCon 10 kb snatches 5 burpees 7 rounds 150 sit-up buyout

Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 6×4@75% MetCon 10 clusters 25 sit-ups 8 min AMRAP -rest- Pull-ups 1-2-3-4-5….. Every 30s on the 30s till failure.

Strength Jerk 4×3 @ 60-70% 3×2 @ 70-80% 3×1 @ 80-85% Split or push are acceptable. Would recommend doing both! MetCon 5 snatch 10 pull-ups 20 air squats 10 min AMRAP

Strength Back squat 1×10@60% 1×7@65% 1×5@75% 4×2@85% MetCon 20 ring dips 25 HR push-up 30 double unders 8 min AMRAP

Strength Clean 1×8@60% 1×6@65% 1×3@75% 5×2@80% Emom 5 min 5-5-5-7-10 reps at 60% MetCon 20 plate jump burpees 20 plate to OH 45/25 4 rounds

Strength Snatch complex 2 first pulls (deadlifts) + 1 hang snatch 20 min MetCon 10 push press 95/65 10 OH squats 20 double unders 5 rounds

Strength Back squat 1×10@60% 1×8@70% 1×7@75% 6×3@80% MetCon 50 kb swings 53/35 25 HR push-ups 3 rounds