SNATCH Weightlifting Squat Snatch (1×1) Squat Snatch 5-5-3-3-1-1 Metcon (AMRAP – Rounds and Reps) Every 2’30" for 15’ Alternating: a) 35 DU + 5 Squat Snatches b) 10 Lateral Burpees + 5 Squat Snatches
Monthly Archives: July 2021
CONDITIONING Metcon (AMRAP – Rounds and Reps) 4x 6’ ON/1’ OFF 30 Sit Ups 30 Ktb S2OH 30 Ktb SDHP 30 Ktb Box Step Overs *pick up from where you left
GYMNASTICS Gymnastics Handstand Push-ups (5-10) 12’ EMOM a) 5-10 Strict HSPU/Push Ups b) 4-10 Pistols Metcon (Time) 3 RFT (12’ Cap) 300m Run 10 C2B/Pull Ups 20/15 cal Row 10 T2B
FRONT SQUAT Weightlifting Front Squat (5X2) Front Squat 5×2 *heavier than last week Metcon (AMRAP – Rounds and Reps) 10’ AMRAP 3 Deadlifts (100/70) 10 Lateral Burpees 20 Air Squats
WILDCARD Metcon (Time) Holleyman: 30 RFT – 5 wall balls – 3 HSPU – 1 power clean
CONDITIONING Metcon (Time) 10 RFT 4 Pull Ups 8 Burpees 12 Air Squats *300m Run after 2 Rounds
SKILL Gymnastics Box Jumps (1xmax) Box Jump Over Progressions Metcon (Time) 5 RFT 10 Box Jump Overs 15 Ktb Swings 20 Sit Ups
CLEAN Weightlifting Power Clean (1×1) Power Clean 5-5-3-3-1-1 controlled weight, dont drop the bar. Metcon (AMRAP – Rounds and Reps) 10’ AMRAP buy in: 100 DU/200 SU 3 Snatches (50/35) 6 Front Squats 9 C2B (M)/Pull Ups(F)
CONDITIONING Metcon (Time) For Time 600m Run 20 Burpees to Plate 1.30" Rest 600m Run 20 Burpee Box Jump 1.30" Rest 600m Run 20 Burpee Box Jump Over
PULL UPS Metcon (AMRAP – Rounds and Reps) 10’ EMOM a) 5-10 Pull Ups b) 5-10 T2B Metcon (Time) "Diane" For Time 21-15-9 Deadlift (100/70kg) HSPU/HRPU