Category Archives: Uncategorized

Movement Prep – 40 lateral lunge + squat – 30 plank/push-up to side bridge Back Squat 3×3@85%DB Bench Press4×12 AHAP with no misses MetCon1,2,3,4..10Power cleans 135/955 burpees

Movement Prep– 5x20s good mornings– 5x15s squat hold Deadlift 2×15@50%2×12@55%2×10@60%2×8@65% MetCon 800 m run Then 5 rounds 10 sit-ups 10 Thrusters 10 bar jumps16 min Cap

Back Squat 4×4@80%Bench Press 10×3@60% 5 min AMRAP50 push-ups 10 pistols / goblet squats 35/20Rest one minute 5 min AMRAP 50 air squats 10 HSPUs / db strict Press 35/20

Movement Prep A. 4×30 second tricep stretch B. 30 reps Banded power clean + Front Squat Clean and Jerk 2×2@60%2×2@65%2×1@70%2×1@75%3×1@ahap MetCon250 m run 25 double unders 12 Kb snatch 53/354 rounds

Movement Prep a. tabata air squat or strict press with band and a pauae b. 3×1 min with 30s rest handstand hold or squat with band hold Back Squat or Strict Press 1×10@60%2×8@65%5×5@70% MetCon 15 min AMRAP 20 double squat wallballs 20/1420 TTB Here's a video of the double squat wallballs https://youtu.be/I6CjwmHBbGo

Movement prep -4xtabata skater squats -30 banded goodmornings with barbell Deadlift Establish 5rm in 20 minutes MetCon 100 double unders 100 russian kb swings 53/35 100 russian twists 100 goblet squats 53/35 100 double unders For time

Movement Prep Banded pvc jerks and lateral step squats with band 4×10 each Power clean and Push Jerk 10×1 MetCon 10 rounds 3 bar muscleups / CTB pullups 6 chest to ground pushups 9 air squats 15 min cap

Movement Prep 4×25 banded goodmornings in :45 Romanian Deadlift 3×15 3×10 3×5 MetCon 3 rounds 5 Clusters 135/95 20 burpees 15 min cap

Movement Prep alternating tabata holds 4 min – active shoulder hangs – handstand holds Push Press Establish 5RM in 20 minutes MetCon 800 m run 30 pullups 400 m run 30 dips 200 m run 30 wallballs 20/14

* maxing 5RM Deadlift, Backsquat, PushPress Warmup Every 30s for 4 min do 15 banded air squats. Back Squat Establish 5RM MetCon 10 min AMRAP 20 power cleans 95/65 15 Squat Snatches 95/65 10 Burpees