MONDAY:
Back Squat (2-2-2-2-2 (2 second pause at bottom) Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders TUESDAY: Hang Power Clean (2 REPS EMOM X 10) Metcon 4 rounds each on a 4 minute timer/ rest 2 minutes between Row 300m 15 deadlifts @ 80/50kg Max effort 10m shuttle run in remainder * score = accumulate shuttles WEDNESDAY: A1: Turkish Get Up (3-3-3-3 (each arm) A2: Ring Rows (10-12) add weight if needed Skill handstand Walk (EMOM x 6) Work skill (pick a manageable distance each minute) or wall walk 2-3 reps Metcon 4 rounds for total reps 1 minute ring dip (Rx plus high rings) 1 minute rest 1 minute KB snatch @ 24/16kg (alternate) THURSDAY: Front Squat (2-2-2-2-2 - 2 second pause at bottom) Metcon (Time) 15 front squats @60/40kg 30 pistols 60 ab mat situps run 800m 60 ab mat situps 30 pistols 15 front squats FRIDAY: Hang Power Snatch (2 EMOM x 10) Metcon ( 4 rounds each on a 4 minute timer/ rest 2 minutes between 25 T2B 10 power cleans @ 80/55kg Max Double unders in remainder * score = accumulate DU's SATURDAY: Metcon (Time) "GIRLS GONE WILD" In pairs complete: 1) Fran 21/15/9 Thruster @ 40/30 Pullup 2) Diane 21/15/9 Deadlift @ 100/70 HSPU 3) Grace 30 clean and jerk @ 60/40 4) Karen 150 wall balls @ 9/6 5) Helen run 400 (both) 21 kb swings @ 24/16 12 pullups X 3 * Change work EMOM until complete * One bar per team
0 Comments
Leave a Reply. |
![]()
Archives
June 2018
CategoriesGallery |