Friday - 050620
Skill: Handstands practice - 12min work on handstand variations/progressions Metcon: 4 Rounds for time: 20 KB Front Rack Lunges (#24/16, x1) Run 200m 12 Deadlifts (#100/70) Run 200m
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Thursday - 040620
Strength: Bent-over Rows 8-8-6-6-6 Metcon: For time: 50-40-30-20-10 Double Unders 15 Hang Clean and Jerks (#30/20)
Wednesday - 030620
Strength: 4 Sets: 5 Strict Deficit HSPU 20sec Hanging L-Sit *rest 1:30 Metcon: AMRAP in 18min of: 8 DB Hang Squat Cleans (#22.5/15, x1) 4 Single-arm Devil Press *E3MOM - 200m Run (starting from 00:00) Endurance: For time: 20-19-18....3-2-1 Kettlebell Swings (#16/12) Situps Double
Tuesday - 020620
Strength: Deadlift 5-5-5 Metcon: For time: 35 Back Squats 15 Press 25 Front Squats 25 Push Press 15 Overhead Squats 35 Push Jerks RX: #50/35 Weightlifting: -Warm up Box jump with bar -Muscle Snatch (55%) 3×6 -Front squat+jerk (60%-80%) 1+1×8 -Hang Power clean (60%
Monday - 010620
Strength: Weighted Dips (rings/bars) 5-5-5 Metcon: 5 Rounds for time: 7 Power Snatches (#43/30) 14 Wallballs (#10/6) 28 Double Unders Endurance: AMRAP in 38min of: Run 800m 30 Medball Cleans (#10/6) 30 Burpee Box Jump Overs
Sunday - 310520
Strength: 15min build to a heavy load for the complex: Power Clean + Hang Power Clean + Push Press (1+1+2) Metcon: AMRAP in 12min of: 30 Air Squats 10 Hang Power Cleans (#60/40) 5 Burpees over the bar
Saturday - 300520
Strength: Front Rack Lunges 10-10-10 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 Power Cleans (#60/40) 30 Double Unders
Friday - 290520
Skill: Handstand practice - 12min Metcon: For time: 50 KB Swings (#24/16) 40 Box Jumps 30 KB Squat Cleans (#24/16, x1) 40 Wallballs (#10/6) 50 KB SDHP (#24/16)
Thursday - 280520
Strength: Clean and Jerk 15min build to a heavy load or practice technique Metcon: 5 Rounds: 3min AMRAP: 12 DB Snatch (#22.5/15) 9 Pushups 6 DB Step-ups (#22.5/15, x1) *Rest 1min between amraps.
Wednesday - 270520
Strength: E3MOM for 12min: 6 Weighted Pushups (increase load) 20 Hollow Rocks Metcon: 7 Rounds for time: 12 Deadlifts (#50/35) 9 Box Jumps 6 Push-Press (#50/35) Endurance: AMRAP in 30min of: Run 200m w/Plate (#20/10) 15 Plate G2OH 10 Plate Overhead Lunges 5 Burpees on plate
Tuesday - 260520
Strength: Weighted Chinups 5-5-3-3-3 Metcon: AMRAP in 14min of: 5 Bar Facing Burpees 7 Overhead Squats (#60/40) Run 200m Weightlifting: -5 min' Squat Warmup -Overhead Squat (60%-70%) 3×8 -Muscle Snatch (55%-65%) 2×8 -Hang Power Snatch (60%-70%) 2×8
Monday - 250520
Strength: Squat Clean 3-3-2-2-2 Metcon: For time: 25 Double Unders 30 Kettlebell Swings (#24/16) 25 Double Unders 30 HSPU 25 Double Unders 30 Burpee Box Jumps 25 Double Unders 30 Front Rack KB Lunges (#24/16, x1) Endurance: For time: 100 Wallballs (#10/6) Run 1600m 75 Pushups Run
Sunday - 240520
Strength: E2.5MOM for 12.5min (5 sets): 4 Back Squats Metcon: For max reps: 5min AMRAP: 15 Wallballs (#10/6) 5 Hang Power Cleans (#70/45) 2min Rest 5min AMRAP: 15 Pushups 5 Front Squats (#70/45) 2min Rest 5min AMRAP 15 Situps 5 S2OH (#70/45)
Saturday - 230520
Strength: Jerk 3-3-3-3-3 (from the rack) Metcon: 3 Rounds for time: Run 400m 15 DB Thrusters right arm (#22.5/15, x1) 15 DB Thrusters left arm
Friday - 220520
Strength: 6 Sets: 4 Weighted Ring Dips 4 Deadlifts Metcon: AMRAP in 12min of: 7 Squat Snatches (#43/30) 25 Double Unders
Thursday - 210520
Skill: Handstand hold practice (wall assisted or free standing) Metcon: 5 Rounds for time: 16 KB Overhead Lunges (#24/15, x1) 20 Kettlebell Swings (#24/15) 24 Hollow Rocks