Strength
Deadlift
10 sets of 10 at 60% of 1rm (adjust weight lower if need be)
MetCon
10 push press 115/75
100 double unders
8 push press
80 double unders
6 push press
60 double unders
4 push press
40 double unders
2 push press
20 double unders
For time
Strength
Back squat
Work up to 4×3@87.5%
MetCon
800 m run
100 wallballs
400 m run
For time
Hero wod
COE
10 thrusters 95/65
10 ring push-ups
10 rounds
Strength
Bench/strict press
2×10 @60%
2×8@65%
2×8@70%
4×5@75%
MetCon
5 thrusters 95/65
5 squat cleans
5 burpees
5 strict pull-ups / ring rows
7 rounds
Strength
Back squat
1×10@60%
1×8@65%
1×6@70%
4×5@75%
MetCon
400 m run
30 DB snatch 35/45
3 rounds
Strength
Push press
1×10@60%
1×8@65%
1×6@70%
4×4@80%
MetCon
12 min amrap
1 pull-up
1 kb swing 53/35
2 pull-ups
2 kb swings
3 pull-ups
3 kb swings
4,5,6,7,8,9…
Warmup
Russian twists
Kick ups
Air squats
Tabata 3 rounds
Strength
Deadlift
1×10@60%
1×8@65%
1×6@70%
5 minutes to get to:
10×3@77.5%
Emom style
MetCon
10 power snatch 95/65
10 push-ups
8 power snatch
20 push-ups
6 power snatch
30 push-ups
4 power snatch
40 push-ups
2 power snatch
50 push-ups
Warmup
Hollow hold
Tuck
4 min
Tabata air squats – 4 min
Strength
Clean and jerk
2 cleans +1 jerk
2@60, 2@65, 2@70, 5@75
Metcon
25 double unders
12 step back front lunges 95/65
6 over the bar burpees
5 rounds
Strength
Back squat
1×10@60%
1×8@65%
1×6@70%
1×4@75%
3×3@85%
Metcon
21 kb swings
21 HSPUs
15 kb snatch (each arm)
15 pull-ups (strict=RX+)
9 squat cleans 185/125
9 jerks 185/125
For time 😇
Strength
Push press
Work up to
5×4@77.5%
Snatch
10×1 of 1 power snatch + 1 squat snatch
Metcon
4 rounds
20 SDLHP 115/75
30 push-ups
16 min time cap!
Warmup
1 min hollow hold – if you break do 5 push-ups
1 min active shoulder hang/pull-up hold – do 10 air squats of you drop
4 rounds
Strength
Deadlift
Work up to 4×4@77.5%
MetCon
5 min AMRAP
WALLBALLS 20/14
5 min AMRAP
DEADLIFTS
135/95
5 min AMRAP
TOES TO BAR
Elite Chiropractic 