Strength:
Pause Back Squats
10 x 2 @ 70% 1RM
Met Con:
For Time
1000m Row
15 OH Squats 115/75 lbs
21 OTB Burpees
750m Row
15 OH Squats 115/75 lbs
21 OTB Burpees
500m Row
15 OH Squats 115/75 lbs
21 OTB Burpees
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Tuesday 190611
20 Rep Benchmark:
Hang Squat Snatch
Met Con:
For Time
400m Run
25 C2B Pull-ups
600m Run
15 Ring MUs
600m Run
15 Ring MUs
400m Run
25 C2B Pull-ups
Monday 190610
Strength:
Tempo Back Squat
8 x 3 @ 65% 1RM (2-3-1-1)
Met Con:
5 Rounds
15 Wall Balls 20/14 lbs
50 DUs
Sunday 190609
Rest Day
Saturday 190608
Met Con:
Teams of 4
-working as partners
3 Rounds
12 Rope Climbs (total between partners)
20 Synchro OH Squats 135/95 lbs
30 Synchro OTB Burpees
90 DUs (total between parnters)
-waterfall style
Friday 190607
Skill:
EMOM x 10
4 Seated Box Jumps
Met Con:
2 Rounds
AMRAP 4
400m Run
Max T2B
-rest 2 min
AMRAP 4
400m Run
Max Wall Balls 20/14 lbs
-rest 2 min
Thursday 190606
Skill:
3 Rounds Not For Time-
15 GHD Hip Extensions
12 Front Rack Step Ups
Met Con:
5 RFT-
10 Double DB S2OH, 50/35 lbs.
10 Ring Dips
20/17 kcal Row
Wednesday 190605
Strength:
Back Squat
5 x 6 @ 60% 1RM
Met Con:
For time-
21-15-9
Deadlifts, 275/185 lbs.
Burpee Pull Ups
Tuesday 190604
Oly:
Squat Snatch
8 x 2 @ 80% 1RM
Met Con:
For time-
25 GHD Sit Ups
25 Box Jump Overs, 24/20"
10 Snatches, 115/80 lbs.
20 GHD Sit Ups
20 Box Jump Overs, 24/20"
8 Snatches, 135/95 lbs.
15 GHD Sit Ups
15 Box Jump Overs, 24/20"
6 Snatches, 155/110 lbs.
10 GHD Sit Ups
10 Box Jump Overs, 24/20"
4 Snatches, 185/125 lbs.
Monday 190603
Strength:
Back Squat
5 x 6 @ 60%
Met Con:
For time-
30 Squat Cleans, 155/105 lbs.
40 HSPUs
50 kcal Assault Bike
Sunday 190602
Rest Day
Saturday 190601
Met Con:
For Time
- with a partner
2 Rounds
50 C2B Pull-ups
50 Power Snatches 135/95 lbs
-100 kcal Row
2 Rounds
50 Pull-ups
50 Thrusters 95/65 lbs
-100 kcal Row
- switch as needed