Thursday
Metcon
5 rounds
10 Thrusters (50kg)
400m run rest 1 minute
Strength
Weighted pull-ups 5×5
Weighted ring dips 5×5
5 rounds
10 Thrusters (50kg)
400m run rest 1 minute
Weighted pull-ups 5×5
Weighted ring dips 5×5
3 x 1km row
Rest 2 min between rounds.
Hang power clean 3-3-2-2-1-1
Behind the neck strict press 4-4-4-4
Every 2 minutes for 20 min (10 rounds)
10 Cal Assault Bike
20m Sled push 100kg
21-15-9 reps for time
Bench press (body weight)
Chest to bar pull-ups
3 rounds
run 1.2km
rest 60 sec
Run 400m
rest 4 min.
3 rounds for time
15 Burpee box jumps
15 Deadlifts 110-75kg
15 Strict handstand push-ups
Bench press 3-3-2-2-1-1
Deadlift 6-6-6-6
3 rounds for time
500m row
10 Kettlebell swings 32/24kg
30 cal assault bike
10 kettlebell swings 32/24kg
400m run
2 min rest
20min EMOM
3 power clean
3 front squat
3 shoulder to overhead
Moderate weight.
Power clean 3-3-2-2-1-1
Front squat 5×3 (Pause at the bottom for 5 sec on 3rd rep)
Push press 5×3
6 rounds for total time
15 cal assault bike
rest 1 minute
300m row
rest 1 minute
5 rounds for reps
Bench press max reps (bw)
pull-ups max reps
rest 3 minutes
For time
2km run or row
5 rounds for time
10 Thrusters 60-40kg
400m run
20rm deadlift
max pull-ups
Front squat 5-4-3-2-1
Weighted ring dips 4×6
5 rounds for time
20 cal assault bike
20 cal row
20 chest to bar pull-ups
