TOES TO BAR Gymnastics Toes-To-Bar (1x max) Find scaling leve Metcon (Time) 12′ Ladder 5-10-15-20… T2B/Knees Up Burpee Box Jump 300m Run after each set
Monthly Archives: June 2021
DEADLIFT Weightlifting Deadlift (4×8) Metcon (Time) DT" 5RFT (Cap 15’) 12 Deadlifts 9 Hang Power Clean 6 Push Jerks
GYMNASTICS Gymnastics Handstand Push-ups (1 max) Find your scaling level and go for max reps with sound technique Metcon (AMRAP – Rounds and Reps) 6’ AMRAP 12/9 Cal Row 10 Sit Ups 2’ Rest Metcon (AMRAP – Rounds and Reps) 6’ AMRAP 12 Lunges 10 Wallball 8 HSPU/HRPU
FRONT SQUAT Weightlifting Front Squat (4×8) Find a comfortable but challenging weight for unbroken reps and sound technique Metcon (AMRAP – Rounds and Reps) 4x 2’ ON / 1’ OFF 10 Box Jumps 10 Ktb Snatches 10 Burpees
PULL UP Gymnastics Pull-ups (1mqx) Metcon (AMRAP – Rounds) 1/2 Chelsea 15’ EMOM 5 Pull Ups 10 Push Ups 15 Air Squats
WILDCARD Metcon (AMRAP – Rounds and Reps) 2 rounds AMRAP (you go, I go) 4×3’on / 1’ off A. 6 plate devil press B. 6 squat jumps C. 6 sit ups D. Max shuttle run
CONDITIONING Metcon (AMRAP – Rounds and Reps) 10x 2’ ON / 1’ OFF 10 Plate Thrusters 10 Down Ups 10 Jumping Jacks
SNATCH Weightlifting Squat Snatch (1×1) 5x 1 Muscle Snatch + 1 Power Snatch + 1 Squat Snatch Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 5 Squat Snatches 10 V Ups 20 Reverse Lunges
COSSACK SQUATS Cossack Squat (4×12) 4x 10 Plate Front Raises 12 Plate Cossack Squats Metcon (Time) For Time 100 Burpees to Plate Every 30" -> 2 Pistols or 4 Lunges
CONDITIONING Metcon (AMRAP – Rounds and Reps) 30’ AMRAP 40 Air Squats 30 Sit Ups 20 Push Ups 2 laps Run Goal: 1/2 rounds compared to last week