SHOULDER PRESS Metcon (AMRAP – Rounds and Reps) 5’ ON / 2’ Rest a) 20-15-10 Thruster 15/12 cal Row after each set b) 20-15-10 Burpees Power clean c) 20-15-10 Push Press Deadlift d) 20-15-10 Burpee Cluster RX: 40/30
Monthly Archives: December 2021
BACK SQUAT Weightlifting Back Squat (3×1) Back Squat 5-5-3-3-3 Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 20 Ktb Swings 15 T2B 10 Pistols/Reverse Lunges
UPPERBODY PUSH/PULL Gymnastics Handstand Push-ups (1×3) Strength 5x 3 Strict HSPU 8 Ring Row Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 10 Pull Ups 10 HSPU/HRPU 300m Run
CONDITIONING Metcon (AMRAP – Rounds) 40’ EMOM a) 12/9 cal Row b) 8 Burpee Step Up c) 20 Air Squats d) 50 DU e) Rest *scale the reps as needed
CLEAN Weightlifting Clean (1×1) 5x 1 Squat Clean + 1 Hang Squat Clean Metcon (Time) Inverted "DT" 5 RFT 6 Push Jerks (70/45) 9 Hang Power Clean 12 Deadlifts
SHOULDER PRESS Weightlifting Shoulder Press (5×2) Shoulder Press 5×2 Metcon (Time) 10’ Ladder 1-2-3-4-5… Push Jerk (50/35) 2-4-6-8-10… Box Jump Overs
BACK SQUAT Weightlifting Back Squat (5×5) Back Squat 5×5 Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 10 Burpees 15 Sit Ups 20 Air Squats
UPPERBODY PUSH/PULL Weightlifting Pull-ups (5×1) 5x 3 Strict Pull Ups 8 Push Ups Metcon (Time) 2 RFT (Cap 20’) 300m Run 20 HSPU/HRPU 20 C2B/Pull Ups 20 Ktb Thruster 20 Ktb Snatch *mandatory 3’ Rest between the Rounds **score: total time including the rest period
CONDITIONING Metcon (AMRAP – Rounds) 32’ EMOM a) 30 DU + 5 Snatches (40/30) b) 40" Max Row c) 6 HSPU + Max Wallball d) Rest
CLEAN Weightlifting Power Clean (5×2) 5x 2 Power Cleans Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 20 Ktb Swings 15 V-Ups 10 Box Jumps