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shanik

WEDNESDAY

Metcon
Metcon
44 Deadlifts 80/55
44 Toes to Bar
44 KB Box Step Ups 16/24
44 Burpees

Midline
Warm-up
4 x 10
weighted pullups
weighted dips
L -sit raise (from hang)

Posted on

shanik

TUESDAY

Strength
HEAVY CLEAN AND JERK TRIPLE
Build to heavy squat clean and push jerk triple

Metcon
Metcon
5 rounds
15 cal Air Bike
10 burpees
10 wall balls
rest 2 mins

Posted on

shanik

MONDAY

Strength
Metcon
EMOM 10
1. 5 FRONT SQUATS @ 32 X 0 – 70-75%
2. 10 STRICT PULLUPS
Metcon
For Time
1 big lap (500m row/700m dyne)
9 KB Front Rack Squats 24/16 (two of them)
12 KB Front Rack Lunges
15 KB Russian Swings (to eye level)

TIME CAP: 15 Mins.

Posted on

shanik

TUESDAY

Strength
Deadlifts
5 x 3 @ 75% lower and reset
Superset with 5 high box jumps

Metcon
Metcon
5 rounds
90 sec work: 3.00 min rest
150m row
10 KBS 32/34
ME Wall Balls

Metcon

Posted on

shanik

Monday

Metcon
EMOM15
1. 5 Bck squats @ 70%
2. 5 Mus/10 ring dips
3. 12 cal AD/Ski erg
Metcon
3 rounds for time
1 lap
1 rope climbs
12 Burpees
12 HSPUs

Posted on

shanik

17.4 VARIANT

Metcon
Metcon
13 MIN AMRAP
55 KBS 32/24
55 WALL BALLS 9/6
55 CALORIES (SKI,ROW,BIKE)
55 HSPU

Posted on

shanik

Thursday

Bench Press (4×3 @ 90%)
Metcon
150m row x 5
8 KB front rack lunges 16/8
8 KB thrusters
Rest 2 mins

Posted on

shanik

Wednesday

Snatch (Work to a heavy triple)
Metcon
Emom 3:1 x 4
8 wall balls
6 burpees
6 dumbbell snatches 25/17.5

Posted on

shanik

Monday

Back Squat (4 x 3)
Metcon
EMOM15
1. 15/12 Cal row
2. 20:10×2 Air squats
3. 25 KB Push press