Snatch Warm-up To be done with an empty barbell 5 reps of each: Snatch-grip RDL Snatch pull from below the knee Muscle snatch Overhead squat Snatch BTN push press Snatch balance High hang power snatch Snatch from below the knee Don't rush through this. Take your time, keeping your body rigid and making sure you [...]
EMOMx21 Minute 1: 20 KB swings Minute 2: 30 DU + 10 T2B Minute 3: 10 thrusters (95/65) - Record KB weight in comments Hollow Rocks 50 hollow rocks for time
Deadlift 1x5 15 minutes to establish a 5RM deadlift Run 400m w/ Med Ball Run 400m with med ball (20/14) in a bear hug Metcon 50 burpee box jump overs (24/20)
Back Squat 5-5-3-3-2 All percentages based off of last weeks set back squat weight. Back Squat for load: #1: 5 reps @ 60% #2: 5 reps @ 70% #3: 3 reps @ 75% #4: 3 reps @ 80% #5: 2 reps @ 85% Metcon 3RFT 500m row 20 S2OH (115/75) 30 lateral jumps over barbell
Metcon 15 minute AMRAP 20 sit-ups 50' double OH lunges (KB or DB) 50 double unders Rest 5 minutes 10 minute AMRAP 15 DB power cleans + push press 15 calorie row RowSit-upDumbbell Power Clean Bicep Curls 3x8 3x8 (per side) - quality reps, same weight for each set. Tricep Extensions 3x8 3x8- quality reps, [...]
Snatch 1x1 15 minutes to find a heavy snatch for the day Partner WOD 17 minute time cap 60 deadlifts (135/95) 30 burpees 60 box jumps 30 burpees 60 wall ball shots 30 burpees 60 pull-ups With remaining time AMRAP of G2OH (135/95) - Score is total reps.
Back Squat 3x5 Week 10/12 +5lbs from Friday. If you fail, drop 20lbs. Push Press 5x3 5 attempts to find heavy set of 3 push press. Start attempts around 50% of your 1RM. Metcon 1 mile run Immediately into "Annie": 50-40-30-20-10 Double-unders Sit-ups
4xM.E. Handstand Walk Max distance handstand walk. Scale to skill practice. 4x20 Shoulder Taps Aim for quality reps, super set with barbell rows. Focus on holding hollow body position! Scale to elevated plank shoulder taps. Supinated-Grip Bent Over Barbell Row (4 x 6-8) Deadlift bar from ground with palms facing up. Hinge forward at hips, [...]
Bench Press 4x6 Increasing weight each set to find heavy set of 6. Side Planks 4x45 second side plank Superset with bench press. Alternate sides each set. Metcon 3 minute AMRAP 400m run M.E. cal bike or row Rest 2 minutes 3 minute AMRAP 400m run M.E. T2B Rest 2 minutes 3 minute AMRAP 400m [...]
Metcon 50 deadlifts (185/135) 40 KB swings (53/35) 30 burpees 20 pull-ups 10 wall walks 20 pull-ups 30 burpees 40 KB swings 50 thrusters (45/35 barbell) Core Work 3x 30 second L-hold 3x 20 alternating v-ups