Lift-
Deadlift- Build your 1 rep MAX of the day..
***
Metcon-
7 Rounds for time-
5 Deadlifts 60/45kg
15 HRPU
30 Lateral jumps over barbell
***
StrengthCon-
1) Deadlift- Build your 1 rep MAX of the day..
2) Thrusters- Build your 3 reps MAX of the day..
3) Weighted Pull ups- Build your 5 reps MAX of the day..
4) EMOM 8-
3 Squat cleans 90/60kg
***
Row WOD-
– 5 rounds-
Every 3 minutes-
400 Meters Row
16 DB Snatches
– Row 2K for time.
Push-
Push press- Build your 1 rep MAX of the day..
then-
3 sets of-
1 BTN split jerk
1 Split jerk
***
Metcon-
10 AMRAP-
10 Hang DB clean & jerk
10 DB OH lunges
2-4-6-8… Bar muscle ups
Squat-
4 sets of 10 KB "Cyclist squat"
***
Metcon-
10 Rounds for time-
9 Wall balls
6 Burpee Box jumps
3 "Devils" 40/30kg
Metcon-
For time-
20 Rounds of "Cindy"
1 Round of "Grace"
– Mix it however you want
"Cindy"
15 Squats
10 Push ups
5 Pull ups
"No drop Grace"
30 Clean & jerks 60/42.5kg
*** Without dropping the barbell..
Core / Strongman work-
Complete 5 sets of-
150 meters Farmer carry
32 Meters Sled push
16 T2B
***
Metcon-
7 rounds Of-
1 Minute Bike for MAX calories
1 Minute rest
– Count Total Calories..
Lift-
Build heavy Complex of-
1 Hang power snatch
1 Low hang power snatch
1 Power snatch
1 Squat snatch
***
Metcon-
In teams of 2-
6 Rounds for time-
10 Power snatches (i go, you go)
10 Synchronized Lateral burpees
RX= 60/40kg
