Weightlifting
Squat Clean + Front Squat + Jerk
Work up to a 1RM Complex.
Metcon
For Time:
1k Sandbag Carry
85/55lbs
USE A DUMBBELL!
Weightlifting
Squat Clean + Front Squat + Jerk
Work up to a 1RM Complex.
Metcon
For Time:
1k Sandbag Carry
85/55lbs
USE A DUMBBELL!
Weightlifting
Shoulder Press (10×3)
As Heavy As Possible!
Metcon
3 Rounds:
25/16 Calories on Bike or Rower
40′ Handstand Walk
(20′ out 20′ back)
20 Deadlifts 195/135lbs
Metcon
Every :30s for 8 rounds complete 1 Ring Muscle Up
Rest 3:00
4 Rounds:
15 GHD Sit-Ups
1:00 Rest
Rest 2:00
Accumulate 5:00 Plank Hold
Complete 7 Sit-ups every time you break
Weightlifting
Sumo Deadlift (10×3)
@ 70% of 3RM
Speed Work; No Bounce – Silent
Eva
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70#/53#
30 Pull-ups
Weightlifting
Clean and Jerk (5-5-5-5-5)
@ 75%+ Complete Reps in Singles. This is a Power Clean and Push Jerk.
Metcon
6 Rounds:
3 Bar Muscle Ups
15 Wallballs 20/14lbs
Weightlifting
Box Squat (4-4-4-4-4-4)
Squat to a bench
@80%
METCON
For Time:
25 Overhead Squats 135/95lbs
100 Double Unders
20 OHS
75 Double Unders
15 OHS
50 Double Unders
10 OHS
25 Double Unders
5 OHS
Weightlifting
Bench Press (3-3-3-3-3)
All sets @ 90%+ 2RM
Cindy
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
METCON
3 Rounds:
21 Situps
15 Push Ups
200m Run