SPLIT JERK Weightlifting Split Jerk (5×3) Find a moderate weight and focus on technique for unbroken reps Metcon (Time) For Time 25-20-15 Push Jerks Back Squats Burpees
Monthly Archives: May 2021
CLEAN Weightlifting Clean (1+) 1 muscle Clean 1 power clean 1 squat clean Metcon (AMRAP – Rounds and Reps) 10 AMRAP 16 Lateral jumps 12 Deadlifts 8 Hang Squat Clean
WILDCARD Metcon (AMRAP – Rounds and Reps) 9x 3’Amrap(you go, go)/ 1′ rest after every round A.Max air squats -Partner who rest is grabbing a plate B.Max push ups -Partner who rest: wall sit hold C. Max plate Gtoh -Partner Max m shuttle run
CONDITIONING Metcon (Time) In Paires 5 Rounds for Time 20 Deadlifts ( Partner stays on plank) 20 sync sit ups 1 lap run together
SNATCH Weightlifting Squat Snatch (5×5) Find a moderate weight for unbroken reps Metcon (AMRAP – Rounds and Reps) 3x 4’ ON / 1’ OFF Burpees Snatches Thrusters 1st workout: 15 reps of each movement 2nd workout: 10 reps of each 3rd workout: 5 reps of each
GYMNASTICS Gymnastics Pistols (5X5) 8 swimmers Pistols 5×5 Find a suitable scaling option for 5×5 unbroken Metcon (Time) FOR TIME 100 Plate G2OH 100 LUNGES
CONDITIONING Metcon (AMRAP – Rounds and Reps) 30’ AMRAP 20 Air Squats 15 Sit Ups 10 Push Ups 1 lap Run
PUSH JERK Weightlifting Push Jerk (5X5) Find a moderate weight and focus on technique Metcon (AMRAP – Rounds and Reps) 10 min ladder 2-4-6-8-10…. Double Jump Overs V-Ups Push Jerks
SQUAT CLEAN Weightlifting Squat Clean (5×5) Metcon (AMRAP – Rounds and Reps) 15 Hang Power Clean 15 Back Squats 15 Burpees
WILDCARD Metcon (AMRAP – Rounds and Reps) Teams of 2 12’ AMRAP 20 S2OH 20 Lunges sync 20 V-Ups 3’ Rest 12’ AMRAP 20 Snatches 20 Air Squat sync 20 Rower Sit Ups