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shanik

Monday

Strength
Back Squat (2×6 75% ; 1×4 85% ; 1×4 90%)

Metcon
Metcon
Every 2min for 20min
1. 18 wall balls (9/6) + 18 burpees
2. 12/9 cal bike + 30 double unders (or 20 jumping lunges)

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shanik

FRIDAY

Metcon
AMRAP 12
30 Hang Power Cleans 40/30
30 Front Squats
30 Push Press

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shanik

Thursday

Front Squat (4×5)
Metcon
1.30 : 3.00 x 5
150m Row
10 Wall Balls
max Cals Bike

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shanik

TUESDAY

Metcon
Metcon
12-9-6-3
Thrusters (60/40)
15 Burpees
Accessories
Half kneeling DB press 3x12ea
superset with
Dying bugs 3x12ea

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shanik

Monday

Strength
Back Squat (2×8 70%)
Back Squat (2×6 85%)

Metcon
Metcon
EMOM 15
1. 15/12 cal row
2. 1 round KB DT (16/8)
3. 12 burpees

1 round of DT = 12 deadlift, 9 hang Clean, 6 shoulder to overhead

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shanik

FRIDAY!

Strength
Clean and Jerk
Heavy Triple
25 minutes

Metcon
Metcon
EMOM 10
5 C & J 60/40
5 Back Squats
5 burpees

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shanik

THURSDAY

Strength
FRONT SQUATS
4 sets of 7, every 3 minutes
TEMPO @ 32X0, start at 70%

Metcon
Metcon
AMRAP 13
16 Wall Balls
12 KBS 24/16
8 Burpee Box Jumps

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shanik

Wednesday

Strength
Shoulder Press (5×3)

Metcon
Metcon
EMOM6 ; rest 1min x3
1. 16 DB snatches (22.5/15)
2. 15/10cal bike
3. 20 jumping lunges

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shanik

TUESDAY

Metcon
Metcon
4 ROUNDS FOR TIME
12 Deadlifts 50/35
8 Hang Cleans
4 Front Squats
12 T2B

Strength
Split Squats
3 x 16 (8 each leg)
*add weight

Posted on

shanik

Monday

Strength
Back Squat (3×5)
to a heavy final set
Back Squat (1×10)
@ 85% of heavy 5

Metcon
Metcon
E2MOM 20
1. 20 wall balls 9/6 + 15 burpees
2. 10 KB swing + 10 goblet squat 32/24 + 10 box jumps 24/20"