Monday
Strength
Push press 3-3-3
split lunge 6-6-6 (3 each leg)
Metcon
for time
25 Med ball squat cleans
10 burpees
50 air squats
10 burpees
75 kettlebell swings 24-16kg
10 burpees
50 air squats
10 burpees
25 med ball squat cleans
Push press 3-3-3
split lunge 6-6-6 (3 each leg)
for time
25 Med ball squat cleans
10 burpees
50 air squats
10 burpees
75 kettlebell swings 24-16kg
10 burpees
50 air squats
10 burpees
25 med ball squat cleans
Clean and jerk 5×3
Snatch 5×3
high box jumps 5×3
For time:
2km row or run
Bench press 12-12-12-12
weighted pull-up 6-6-6-6
Every minute for 15 minutes
100m sprint
for time
75 GHD sit-ups
Back squat 5-5-5-5-5
Push press 3-3-3
5 rounds
2 min work, 2 min rest
5 burpee over bar
10 Thruster 60-40kg
Assault bike
Deadlift 20rm
Accumulate 2min l-sit hold
20min as many calories as possible
Assault bike 20sec work, 10sec rest.
Hang snatch 4-4-4-4
Behind the neck press (strict) 8-8-8
For time
21 pull-ups
800m run
15 pull-ups
800m run
9 pull-ups
800m run
30 seconds work, 30 seconds rest for a total of 10 rounds.
Hang power clean (moderate weight)
Front squat (moderate weight)
Assault bike (cals)
Aim is to maintain reps throughout.
accumulate 2min l-sit hold.
Split Jerk 4-4-4-4
Split lunge 4×4 each leg
Deadlift 3-3-3 (heavy)
5 rounds for time
300m row
10 handstand push-ups
rest 1min
Bench press 1rm
Power clean 1rm
Max pull-ups
3x 1km rows (rest 3min between rounds0
Complete as many rounds as possible in 30 minutes
10 deadlift 60-40g
8 Hang power clean 60-40kg
6 push press 60-40kg
20 burpees