Strength-
Back Squat
8/67-70 x 4
Metcon-
20 – ЕМОМ
1= 40 DU
2= 12/8 Cal Ski
3= 15 WBS 20/14
4= 10 Hang Cleans 115/75
Strengh-
Strict Press
10/65 8/70 6/75 × 3
Metcon-
4 RFT
20/15 Cal Bike
12 Strict HSPU ( 24 HRPU)
10 Strict Dips( sub 20 bench dips)
Rest 3:00
1 Round AFAP
25/20 Cal Bike
15 Kipping HSPU ( 30 HRPU)
20 Kipping Ring Dips/ Dips / 40 bench dips
Strength-
Deadlift
6/70 x 4
6 Box Jumps for height x4
Metcon-
30 – EMOM
1 =13/10 Cal Row
2= 12 Pull-ups
3=5 Clean & Jerk 155/110
4= 12 Pull-ups
5= REST
Strength:
Front Squats
6/70 x 3
Rest 2:30 between
Pause Front Squat
3/60 x 3 (pause 3sec in bottom)
Metcon-
3 – AMRAP
Max Cals on Bike Erg / Echo
Rest 3:00
For Time (15:00 CAP)
21 GHD
21 Snatch 95/65
15 GHD
15 Snatch 115/75
9 GHD
9 Snatch 135/85
Strength-
Back Squat
10/60 x4
Metcon-
5 RFT
15/12 Cal SKI (ROW)
5 burpee pull-ups
10 Hang Power Cleans 135/95
5 burpee pull-ups
Strength-
Deadlift
3/80 x 4
30- EMOM
1= 5 Burpees + 25 DU
2= 8 DB Box Step Overs (1db)50/35 20″box all
3= 16 Alt DB Snatch 50/35 (1db)
4= 16 DB Push Press (8each side -no alternating) 50/35(1db)
5= rest
Strength-
Strict Press
Find a 1RM (no longer then 15:00)
Metcon-
5 – AMRAP
15/12 Cal echo Bike (same on c2 bike)
15 Push Ups
15 Ring Rows
2:00Rest
5 – AMRAP
12/10 Cal Bike
12 Push Ups
12 Ring Rows
2:00 Rest
5- AMRAP
9/6 Cal Bike
9 Push Ups
9 Ring Rows
Strength-
Front Squats
8/65 x 3
Drop sets
3/60 x 3
Metcon-
4 RFT
50 DU/120 singles
25 KBS 53/35
15 GHD Sit Ups/ 20 ABSU
12 Box Jumps 24/20
Strength
Front Squat
5/70 × 5
metcon-
4 – AMRAP
21 Cal Row
21 T2B
21 Burpees to bar
Rest 3:00
4- AMRAP
18 Cal Row
18 T2B
18 Burpees to bar
Rest 3:00
4-AMRAP
15 Cal Row
15 T2B
15 Burpees to bar
Rest 4:00
4- AMRAP
12 Cal Row
12 T2B
12 Burpees to bar
Strength-
10 – EMOM
1 Squat Snatch @80%
Metcon-
3 Rounds
8 BMU ( 6-1 arm devil press 50/35)
16 Alt Barbell OH Lunge 75/55
Rest 3:00
3 Rounds
7 BMU (5-1arm devil press)
16 Alt Barbell Front Rack Lunges 95/75
Rest 3:00
3 Rounds
6 BMU (4- 1 arm devil press)
16 Alt Back Rack Lunges 115/95