Category: Uncategorized

Strength.

Push press 1RM.

Supinated bent row 3×10.

Metcon. Retest. Compare to May 25th.

3min amrap

5 chest to bar
10 box jump 24/20

Rest 2min

Repeat 3min amrap

Gymnastics.

8min omem.
Strict toes to bar. Choose rep scheme. Quality over quantity.

Metcon. Retest. Compare to May 24th.

20min amrap.

400m run
30 thrusters 35/25kg
20 toes to bar
10 target burpees

Strength.

Back squat

Warm up sets.
3 @40%
3 @50%
3 @60%

Working sets.
3 @70%
3 @80%
3+ @90%

Metcon. Retest. Compare to May 23rd

1KM Row

Lift.

Hang snatch. Build to 2RM.

Metcon.

5rft.
50 double unders
15 overhead squat 42.5/30kg

Strength.

Push press 4×2. Start @90% of 3RM and build to a 2RM.

Metcon.

21 pull up
12 shoulder to overhead 80/50kg
15 chest to bar
9 Stoh
9 bar muscle up
6 Stoh

Gymnastics.

10min omem.

Odd min. Strict handstand push up
Even min. Strict chest to bar or pull up.

Intervals.
24min running clock (complete 4rds)

0-2min. Cal row 20/15. Then Amrap burpee box jump overs.

2-3min rest.

3-5min. 200m run. Then Amrap wall balls.

5-6min rest.

Etc.

Strength.
Back squat.

W/up.
1×5 @45%
1×5 @55%

Working sets.
1×5 @65%
1×5 @75%
1×5+ @85%

Metcon.

7min Amrap.
5-10-15-20-25 hang power clean 52.5/35kg
10-20-30-40-50 double unders

Lift.

Cluster touch & go 2RM.

Metcon.

30 bear complex 60/40kg

Strength.

Push press 4×3 @90% of 3RM

Supinated bent row 3×10. Heavier than 25th May

Metcon.

8min Amrap of
Bar facing jumping burpees. Omem 5 toes to bar.

Gymnastics.

10min omem.

Odd min. 10-20sec top of rings hold
10-20sec bottom of rings hold
Even min. 8-12 pistols (alternating)

Intervals.

4rds. In 2min complete

200m run. 20 double unders.

In remaining time
Amrap kettlebell taters 24/16kg.

Rest 60sec after each rd.