MONDAY:
A1: Floor Press (6-6-6-6) *KB/DB A2: Bent Over Row (8-8-8-8) *KB/DB Metcon AMRAP in 6 Minutes Run 800m Max Pullups in remainder rest 2 minutes AMRAP in 6 Minutes Run 800m Max Pushups in remainder rest 2 minutes AMRAP in 6 Minutes Run 800m Max Air squats in remainder rest 2 minutes * Score = total accumulate reps TUESDAY: Front Squat (5-5-5-3-3-3) Hang Clean (2 EMOM X 7) Metcon AMRAP in 7 3 squat clean @ 80/50 10 box jump @ 75/60 WEDNESDAY: 500m row time trial Metcon 3 rounds for total reps 2 minute row (cals) 1 minute kb swing @ 32/24 2 minute 10m shuttle run 1 minute kb sdhp @ 32/24 * rest 3 minutes between rounds THURSDAY: Skill AMRAP in 3 minutes handstand walk lengths Max accumulate UNBROKEN lengths of 5,3 or 1m increments Scale as needed. Each unbroken length = 1 rep A1: Ring Dips (5-5-5-5) A2: Supinated pullup (5-5-5-5) Metcon (Time) 21/18/15/12/9/6/3 T2B Burpees FRIDAY: Push Press (5-5-5-3-3-3) Hang Snatch (2 EMOM x 7) * Squat Metcon 7 Min AMRAP 5 OHS @ 70/45 50 double unders SATURDAY: Metcon (Time) In Pairs Buy in - 2000m ROW (between the pair) 8 Rounds 8 Front Squats (80/55kg) 16 Deadlifts 8 Clean and Jerks (alternate movements) Cash out- 2000m RUN Together (2 laps of the block)
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MONDAY:
A1: Weighted Pullups (3-3-3-3-3) 2: Box Jumps (3-3-3-3-3) Metcon 3 x 6 minute AMRAP's/ 3 minutes rest between for total reps: Run 800m Then max in remainder 5 pullups 10 pushups 15 air squats TUESDAY: High-Hang Clean (2 EMOM x 7) Deadlift (5-5-5-3-3-3) Metcon (Time) 40 alternating KB Snatch @24/16 25 abmat situps 40 KB swings @ 24/16 25 abmat situps 40 KB SDHP @ 24/16 25 abmat situps WEDNESDAY: GOAT Skill EMOM x 7 Metcon Endurance/Capacity: 4 Rounds rotating through very 2 minutes Rest remainder 0-2 Minutes 40M Sled Push (80/60kg) 2-4 Minutes 10 Burpee Box Jump Overs (60/50) 4-6 Minutes Row 300/250m 6-8 Minutes 10 x Deadball over shoulder (AHAP) THURSDAY: A1: skin the cat (4 x 3-5 reps (tempo)Scale L ring rullup (band) A2: Band pushup (4 x 8-12 reps (tempo) Metcon 4 x 3 minute AMRAP's for total accumulate reps/ 1minute rest between 5 hspu 9 t2b 21 double unders FRIDAY: High hang power snatch (2 EMOM x 7) Back Squat (5-5-5-3-3-3) Metcon (Time) 9 power snatch @ 60/40 18 front squat @ 60/40 7 power snatch @ 60/40 14 front squat @ 60/40 5 power snatch @ 60/40 10 front squat @ 60/40 SATURDAY: Metcon (AMRAP - Reps) In Teams of 3 AMRAP in 30 Minutes 9 Power Cleans (70/45) 12 Wall Balls 15 Deadlifts (70/45) 18 OH plate alternating lunges (25/15) **Every 5 mins RUN 400M** MONDAY:
Power Clean + Push Jerk (2 EMOM x 10) Metcon (Time) 10 - 1 clean and jerk @ 60/40kg 1 round of CINDY between each round (5 pullups/ 10 pushups/ 15 air squats) i.e 10 clean and jerk 5 pullup, 10 pushup, 15 air squat 9 clean and jerk 5 pullup, 10 pushup, 15 air squat .... TUESDAY: A1: Bulgarian Split Squat (4 x 6 Each Leg) A2: Pendlay Row (4 x 6) Metcon 15 Minute AMRAP Run 1.6km THEN 8 T2B 10 Front rack lunge@ 52.5/35 12 Deadlifts @ 52.5/35 WEDNESDAY: Snatch Complex (1 EMOM x 10) 1 snatch deadlift + 1 hang squat snatch + 1 OHS * advanced change OHS to snatch balance Metcon (AMRAP - Rounds and Reps) Death by on an alternating format: Odds - OHS @ 60/40 Evens - 10m shuttle * on the first minute perform 1 OHS on the second minute perform 1 down and back shuttle on the second minute 1 OHS etc.... Score = round completed + total reps in next round THURSDAY: A1: Close Grip Bench Press (6, 6, 6, 6) A2: Renegade Row (16, 16, 16, 16) Alternating arms (8 each arm) Metcon 4 rounds on a 2 minute timer 20 Row (cals) 10 Butterfly OH Sit-ups @ 15/10kg Max Burpees in remainder * score = accumulate burpees (Rest 2-3 mins) FRIDAY: Cluster (2 EMOM x 10) Metcon (Time) 12 HSPU 20 hang power clean @ 60/40 75 wall ball @ 9/6 20 hang power clean @ 60/40 12 HSPU SATURDAY: Triple 3 (Time) Individual or Partner 3km ROW 300 Double unders 3 mile (5km) Run *In Pairs 3km ROW (1.5km each) 300 Double unders (150 each) 3 mile (5km) Run (2 x 1km laps + 1 x 500m each) Time to get out in the SUN!! |
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June 2018
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