Category: Uncategorized

Metcon.

24min Amrap

3 muscle up
6 snatch 50/35kg
9 box jump 24/20
12 KB sumo deadlift high pull 24/16kg
15 cal AAB/Rower
18 push up
21 ab mat sit up

Metcon. In pairs

5min Amrap (I go, you go)
Hand over hand sled pull

Rest 2min

5min Amrap (I go, you go)
Sled drag

Rest 3min

As individual
20-15-10-15-20 AAB cal
10 floor press after each rd

Lift.

Split jerk 5×3 Barbell taken from floor.

Metcon.

12min Amrap

12 thrusters 52.5/35kg
9 lateral bar burpee
6 chest to bar
Rest 60sec after each rd

Strength.

Push press 4×3 @85% of 3RM

Kettlebell bent row 3×10

Metcon.

10min Amrap
10 power clean 70/45kg
20 box jump 24/20
40 double unders

Gymnastics.

8min omem.

Odd min. 5-10 toes to bar (quality movement)
Even min. 12/8 AAB cal

Metcon.

20min Amrap

21 wall ball
18 pull up
15 kettlebell swings
12 handstand push up

http://youtu.be/M-ThqlqOvzY

Strength.

Back squat 1RM

Metcon.

3rft
10 deadlift 100/70kg
200m run

Strength.

Push press 4×3 @80%

Pronated bent row 3×10

Metcon.

10-20-30

Ring dips
Axle bar power cleans 45/30kg

Gymnastics.

Strict muscle up

Metcon.

30min Amrap

20 wall ball 10’/9′ 9/6kg
20 pull up
20 box jump 24/20
20/15 AAB cal or Cal row (alternate btw bike & rower each rd)

Strength.

Back squat 4×6 @82%

Metcon.

200m run
21 kettlebell swings 24/16kg
200m run
15 kettlebell swings
200m run
9 kettlebell swings

Lift.

Clean & Jerk 5 x 1.1.1 rest 10sec btw reps

Metcon.

10 down to 1 Hang clean 45/30kg
1 up to 10 Lateral bar jump burpee