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shanik

Thursday

Metcon
Metcon
EMOM14
1. 10 KB front rack squat (pair 24/16)
2. 10 strict press (40/25)

Strength
Single arm DB row (3×12 (3.0.1.0))
superset with
Lateral raises (3×12)

Posted on

shanik

Wednesday

Strength
Front Squat (4×5)
Tempo 5.5.5.0

Metcon
Metcon
EMOM3 : 1 x4
7 DB burpee DL (pair 30/20)
7 box jumps

Posted on

shanik

Tuesday

Strength
Deadlift (3×10 (60-70%))
Lower and reset. No touch and go.

Metcon
Metcon
EMOM 20
1. 250/200m row
2. 15/11 cal bike
3. 20 pushups
4. 30 walking lunges
5. rest

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shanik

Friday

Metcon
Metcon
100 burpees for time
Every minute 5 DL (100/70)

Posted on

shanik

Thursday

Strength
Back Rack Lunge (3×12)
Go heavy, ~50% of back squat

Metcon
Metcon
3RFT
30 wall balls (9/6)
20 KBS (24/16)
10 box jumps (24/20")
1 short lap

Posted on

shanik

Wednesday

Strength
Bench Press (4×3 80%)
superset with
Pull-ups (3×10+)

Metcon
Metcon
On the 3:00 for 5 rounds
120/150m row
8/10 cal bike
10 wall balls (9/6)

Posted on

shanik

Tuesday

Metcon
Metcon
EMOM12
7 front squats + 7 push press (50/35)

Strength
Bulgarian split squats (3×20 each leg)

Posted on

shanik

Friday

Metcon
Metcon
AMRAP15
2, 4, 6, 8 … and so on
Thrusters (50/35)
Burpees
Box jumps (24/20")

Posted on

shanik

Thursday

Metcon
Gymnastics Holds
30:30 x 4
HS hold
Pull up hold
Ring hold
Metcon
EMOM3:1 x 4
10 wall balls
4 Burpees
6 DB snatches 25/17.5

Posted on

shanik

Wednesday

Strength
Back Rack Lunge (3×20 alternating)

Metcon
Metcon
EMOM11
4 double KBS (pair 16/8)
5 in-out burpee + suitcase DL
6 KB step ups