Thursday
Strength
front rack lunge (kb) 12-12-12-12 (6 each leg)
Push press (kb) 6-6-6-6
Metcon
Death by burpees
1st min=1 burpee, 2nd minute= 2 burpees and so on
front rack lunge (kb) 12-12-12-12 (6 each leg)
Push press (kb) 6-6-6-6
Death by burpees
1st min=1 burpee, 2nd minute= 2 burpees and so on
run or row 10km
10-8-6-4-2 reps (with a weighted vest)
chest to bar pull-ups
ring dips
for time
50 cal Assault bike
40 Wall balls
30 burpees
20 pull-ups
10 power clean 60-40kg
50 cal Assault bike
Deadlift 4-4-4-4
Bench press 10-10-10
every minute for as long as possible
1st min- 12 cal assault bike
2nd min- 12 burpees
Thruster 6-6-6-6
Bent over row (With kettlebells) 8-8-8-8
30 ring dips
30x30m sprint (rest as needed between sets)
Front squat 3-3-3-3-3
weighted chest to bar pull-ups 4-4-4-4
every 2min for 7 rounds
10 cal assault bike
40m sled push
Overhead lunge 10-10-10-10 (5each leg, barbell)
Split Jerk 3-3-3
accumulate 2min l-sit hold
For time
2km row or run
Row 5km
Every 3 min complete 10 burpees
Deadlift 6-6-6-6
Kettlebell push press 4-4-4-4
5x500m row (rest 90sec between sets)
Split jerk 4-4-4-4
Ring push-ups 3x max efforts
3 rounds fro time
400m run
21 kettlebell swings
12 Pull-ups
30sec max cals Assault bike