Thursday
Back Squat (4×5 (light) 75%)
Metcon
Emom24
1. 15 cal ab
2. 15 KBs 32/20
3. 15 box jumps
4. Sled push/pulls
5. 15 burpees
6. Rest
1. 15 cal ab
2. 15 KBs 32/20
3. 15 box jumps
4. Sled push/pulls
5. 15 burpees
6. Rest
shanik
shanik
Wednesday
Metcon
AMRAP7
20 Hang snatches 50/35
20 OHS
20 Hang snatches 50/35
20 OHS
rest 7 mins
AMRAP7
6 SDHP 50/35
10 Burpees over bar
Metcon
EMOM12 for skill
1. 50 DUs
2. 15 HSPUs
3. 2-8 Ring MUs
1. 50 DUs
2. 15 HSPUs
3. 2-8 Ring MUs
shanik
Tuesday
Push Press (3×10)
Super set with 3×8 ring dips
Metcon
Partner Amrap20
4 t2b
6 front squats 50/35
8 KBS 32/24
4 t2b
6 front squats 50/35
8 KBS 32/24
shanik
Monday
Back Squat (2 x 6 @ 75%, 1 x 4 @ 85%, 1 x 4 @ 90%)
Metcon
E2M20 for 16mins
1. 20 Wall balls + 20 Burpees
2. 12/9 Cal AB + 30 Dus
1. 20 Wall balls + 20 Burpees
2. 12/9 Cal AB + 30 Dus
shanik
Thursday
Front Squat (4×5 @ 75%)
Metcon
1:30 : 3:00 x 5
150m row
10 wall balls
Max cals air bike in remaining time.
150m row
10 wall balls
Max cals air bike in remaining time.
shanik
Wednesday
Clean, Hang Clean, Power Jerk, Split Jerk
Work to a heavy in 15mins. should be good technique
Metcon
3 Rounds
1 lap (small)
5 pullups
10 push ups
15 squats
20 KBS
1 lap (small)
5 pullups
10 push ups
15 squats
20 KBS
shanik
Tuesday
Push Press (4×5)
Complete 4×10 strict c2b between each set
Metcon
12 – 9 – 6 – 3
Thrusters 60/40
15 burpees.
Thrusters 60/40
15 burpees.
shanik
MONDAY
Strength
Squats
2 x 8 @ 70%
2 x 6 @ 80%
2 x 6 @ 80%
Metcon
Metcon
EMOM 15
1. 15/12 CAL ROW
2. 1 ROUND KB DT – 12 DL, 9 HANG CLEANS, 6 S2OH
3. 12 BURPEES
1. 15/12 CAL ROW
2. 1 ROUND KB DT – 12 DL, 9 HANG CLEANS, 6 S2OH
3. 12 BURPEES
shanik
Friday
Metcon
2 rounds then rest 1 min x 3
Emom
1. 15 hang snatches 30/20
2. 15/10 cal bike
3. 20 jumping lunges.
Emom
1. 15 hang snatches 30/20
2. 15/10 cal bike
3. 20 jumping lunges.
Metcon
AMRAP4
Back Squats @ 50%
Back Squats @ 50%
If you are doing the comp, you might want to push yourself on this one
shanik
Thursday
Front Squat (4×7)
4×7 every 3 mins
@32×0 tempo
@32×0 tempo
Metcon
AMRAP13
16 Heavy wall balls
12 KB snatches
8 Burpee box jumps
16 Heavy wall balls
12 KB snatches
8 Burpee box jumps
