ABS & CONDITIONING Metcon 5x 15 Hollow Rocks 15 Arch Rocks 30 Heel Taps Metcon (Time) A. For Time (10’ Cap) 2km/1.5km Row Metcon (Time) B. For Time (10’ Cap) 1800m Run (RX) 1500m Run (Int) 1200m Run (Sc)
Monthly Archives: October 2021
SNATCH Weightlifting Hang Snatch (5×1) Hang Power Snatch + Hang Squat Snatch 5×1+1 Metcon (Time) For Time 30 Snatches 30 Pull Ups 30 Burpee Target
ROMANIAN DEADLIFT Weightlifting Romanian Deadlift (4×8) Romanian Deadlift 4×8 Metcon (AMRAP – Rounds and Reps) 12’ Ladder 10-20-30-40… Wallball 10-20-30-40… Ktb Lunges 25-50-75-100… DU
CONDITIONING Metcon (AMRAP – Rounds) Every 3’ x 10 300m Run 1 Round of "Macho Man"
OVERHEAD SQUAT Weightlifting Overhead Squat (5×5) Overhead Squat 5×5 Metcon (Time) For Time 20’ EMOM a) 15 Thruster (empty Barbell) b) 10 T2B c) 15 Ktb Swing d) 10 Burpees
WILDCARD Metcon (AMRAP – Rounds) "Easy Chelsea" 30′ EMOM 2 Pull Ups 4 Push Ups 8 Air Squats
CONDITIONING Metcon (Time) In Pairs For Time 20x (10 each) 4 Burpee Box Jump 8 Ktb Hang Clean 16 Air Squats 20x (10 each) 4 Devil Presses 8 Ktb Shoulder to Overhead 16 Lunges
CORE AND CONDITIONING Metcon 5x 20 Alternating Superman 15" L-Sit 10/10 Side Plank Pulses Metcon (Time) For Time 21-15-9 Chest to Bar / Pull Ups Squat Clean (60/40)
SNATCH Weightlifting Snatch (5×2) Hang Squat Snatch 5×2 Metcon (Time) Every 3’ x 15’ 40 DU 10 Power Snatches 5 Overhead Squats Score: the slowest round
ROMANIAN DEADLIFT Weightlifting Romanian Deadlift (3×12) Romanian Deadlift 3×12 Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 12 Ktb Hang Snatch 10 Toes to Bar 8 Box Jump Overs