CONDITIONING Metcon (AMRAP – Rounds and Reps) In Pairs 35’ AMRAP 300m Run (each) 40 T2B 50 Wallballs 60 cal Row
Monthly Archives: November 2021
UPPER BODY STRENGTH Metcon (AMRAP – Rounds) Every 2’30" x 10’ 8 Barbell Row 8/8 Ktb Floor Press Metcon (AMRAP – Reps) 3x 3’ ON / 1’ OFF 75 DU / 150 SU 25 Ktb Swing Max Ktb Box Step Overs Score: total number of Box Step Overs
GYMNASTICS New Section Max Height Box Jump (Distance) Max Height Box Jump Box Jump TnG Advanced: 10’ to find 1RM height Metcon (Time) For Time "Jumping Fran" 21-15-9 Pull Ups Thrusters Box Jumps
BACK SQUAT Weightlifting Back Squat (5×2) Back Squat 5×2 *same weight as finished last week Metcon (AMRAP – Rounds) 15’ EMOM a) 45" Row b) 45" Lunges c) 45" Sit Ups
GYMNASTICS Gymnastics Handstand Push-ups (1x max) Metcon (Time) For Time 1 to 10 S2OH (50/35) 6 Lateral Burpees after each set
CLEAN Weightlifting Hang Clean (1×1) Hang Squat Clean 3-3-2-2-1-1 Metcon (Time) For Time 15-12-9-6-3 Power Clean (60/40) 50-40-30-20-10 DU
5KM RUN Metcon (Time) 5KM RUN
UPPER BODY STRENGTH Metcon (AMRAP – Rounds) Every 2’ x 10’ 5 Strict Pull Up 5 Ring Dips Metcon (Time) 4 Rounds 500/350m Row 300m Run 100 DU Rest 1’ between the sets
ROWING AND CONDITIONING SKILL Metcon (Distance) Rowing Metcon (AMRAP – Rounds and Reps) 10x 2’30" ON / 2’30" OFF 20/15 cal Row 15 Wallballs 15/10 Pull Ups Score: the worst round
BACK SQUAT Weightlifting Back Squat (1×1) Back Squat 3-3-2-2-1-1 Metcon (AMRAP – Reps) 10’ AMRAP 15-10-5-Max Squat Snatch (50/35) 15 Lateral Burpees between the sets *score: amount of Snatches on the last set **RX+: 60kg/40kg