Push / Core-
Renegade rows (&push ups)– 8-8-8-8
***
Metcon-
24 Plate ground to OH
12 Pull ups
24 OH Plate box step ups
12 Pull ups
24 Burpees to plate
12 Pull ups
24 OH Plate box step ups
12 Pull ups
24 Plate ground to OH
RX= 20/15kg
Squat-
Pause Back squat- 3-3-3-3
– Pause for 5 seconds at bottom
***
Metcon-
In teams of 2-
15 AMRAP-
7/6 cal row
7 Front squats 60/40kg
– Alternate full rounds!!!
Skill-
Handstand variations-
– Pike handstand around the box– 180 מעלות לכל כיווון
– Pike Handstand to free/Supported handstand– עם בנזוג שמחזיק מקל לתמיכה
– Pike Handstand to free walk- 2-4 steps
***
Metcon-
3 rounds For time-
30 DB hang clean & jerk
20 T2B
10 Single arm Devil press
RX= 22.5/15kg
Metcon–
4 rounds-
2 Minutes AMRAP / 2 Minutes rest-
12 Sumo deadlift high pulls 50/35kg
AMRAP of cals on bike in the remaining time
* Count total calories
***
Accessory work-
Single leg RDL- 4 sets of 8+8
Push / Pull-
4 super sets of-
8-14 Rings push ups
8-14 DB bent over rows
***
Metcon-
15 AMRAP-
2-4-6-8-10.. etc – Box jumps
2 Legless rope climb between sets.
***
Weightlifting class-
Today's focus:
Staying flat-footed as much as possible
5 sets
3 no contact squat snatch + 3 OHS
5 sets
1 no feet hang squat snatch
1 hang squat snatch
5 sets
1 pause low hang power snatch
1 pause hang power snatch
EMOM 10 (work /w a constant challenging weight)
Odd: No feet squat snatch
Even: Squat snatch
6 sets
Snatch deadlift (% of 1RM)
2 sets of 3 @105%
2 sets of 3 @115%
2 sets of 2 @125%
Accessories:
8 good mornings + 8 'Y' raises
Squat-
12 Minutes to build MAX Hang squat clean..
***
Metcon-
10 AMRAP-
10 DB snatch
10 OH lunges
3 Bar MU / 6 C2B
RX= 22.5/15kg
***
StrengthCon-
1) 12 sets-
Power clean 3-3-3-3 reps
Front squat 2-2-2-2 reps
Squat clean 1-1-1-1 reps
2) EMOM 8-
1 Cluster- 80/55kg
