Hang Clean 6x3 Working up to a heavy set of 3. Hang squat cleans. Hang Clean for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps #6: 3 reps EMOMx16 Min 1: 12 KB/DB Front Rack Lunges Min 2: 12 plyo Push-ups (clapping) Min 3: 12 DB Box [...]
Snatch EMOM EMOMx5 2 snatches (full) @ 60-65% of 1RM, TNG - Rest 4 minutes before next EMOM EMOMx4 2 clean and jerks (squat, split) @ 70% of 1RM, TNG Nancy 5 rounds for time of: • 400m run • 15 Overhead squat 95/65#
Metcon 4 rounds for time: 500m row 400m run Rest 2 minutes between rounds EMOMx10 Minute 1: 7 burpee pull-ups Minute 2: 7 toes-to-bar
EMOMx7 Every minute on the minute perform 2 power cleans and 3 overhead squats. Weight should be > 65% of 1RM power snatch. Back Squat 4x5 Increasing weight each set. Back Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps Metcon 27-21-15-9 Power snatch (75/55) Wall balls (20/14) Calorie [...]
Power Clean and Front Squat EMOM EMOM for 7 minutes: Complete 2 power cleans + 2 front squats @ 70% of 1RM power clean. - All reps must be unbroken. Clean 1st Pull 3x5 Clean 1st Pull for load: #1: 5 reps @ 85% #2: 5 reps @ 85% #3: 5 reps @ 85% Metcon [...]
Burpee and Thruster EMOM EMOMx10 3 bar facing burpees + 3 thrusters (115/75) RX+: 5 burpees + 5 thrusters Metcon 50 double unders 20 wall balls (20/14) 50 calorie row 50 double unders 20 wall balls (20/14) 35 calorie row 50 double unders 20 wall balls (20/14) 20 calorie row - 20 minute time cap
Bench Press 3x5 3 second pause on chest Increase weight each set to find a heavy set of 5 with no missed lifts Pull-ups (Strict): Max Reps 3xME strict pull-ups Record reps of highest set Metcon EMOM x 21 Minute 1: 7 C2B pull-ups Minute 2: 10 single arm KB thruster (5 each arm) Minute [...]
Skill Work Choose a movement/skill that is a weakness and focus on progressions for that skill for 10-15 minutes. Ask coach for assistance. EMOMx12 Odd minutes: 12 pistols Even minutes: 40ft handstand walk (scale to 30 second handstand hold on wall or 20 shoulder taps with stomach against wall) - Each completed handstand walk counts [...]
Weightlifting EMOM EMOMx8: Mins 1: 4 Snatches (75-80%) Min 2: 8 Clean and Jerks Min 3: Rest Min 4: 4 Snatches Min 5: 8 Clean and Jerks Min 6: Rest Min 7: 3 Snatches Min 8: 6 Clean and Jerks *record successful reps *record weight in comments Metcon EMOMx18 Min 1: 18/15 calorie row Min [...]
Shoulder press 3x3 @ 65% EMOM x 15 Minute 1 - 8 C2B pull-ups Minute 2 - 10 overhead squats (75/55) Minute 3 - 50 DU 5x90 Row Every 90 seconds for 5 rounds Calorie row (20/15)