Bench Press 6x2 Bench Press for load: #1: 2 reps #2: 2 reps #3: 2 reps #4: 2 reps #5: 2 reps #6: 2 reps EMOMx21 1) 10 KB deadlifts + 50ft farmer carry + 10 KB push press (53/35 ea hand, aim for UB each set) 2) 10 v-ups 3) 16 jumping lunges (8 [...]
Back Squat 1x1 Work up to a heavy back squat Example: 2 @ 60% 2 @ 70% 2 @ 75% 2 @ 80% 2 @ 85% 1 @ 90% 1 @ 95% Back Squat for load: #1: 1 rep "Condition This" 9-7-5 Snatches (75/55) Toes-to-bar Directly into 15-12-9 Clean & jerks (135/95) Chest-to-bar pull-ups RX+ [...]
Metcon 4 minute AMRAP: 27 hang power cleans (115/75) 27 wall ball shots (20/14) 27 double unders Rest 4 minutes 4 minute AMRAP: 21 hang power cleans (115/75) 21 wall ball shots (20/14) 21 double unders Rest 4 minutes 4 minute AMRAP: 15 hang power cleans (115/75) 15 wall ball shots (20/14) 15 double unders [...]
Snatch Pull 4x3 Snatch Pull for load: #1: 3 reps @ 65% #2: 3 reps @ 70% #3: 3 reps @ 75% #4: 3 reps @ 80% Snatch EMOMx6 Increasing weight each minute. Full snatch. Snatch for load: #1: 1 rep #2: 1 rep #3: 1 rep #4: 1 rep #5: 1 rep #6: 1 [...]
Metcon 5 rounds for reps: 1 minute - gymnastics movement 1 minute - power snatch (75/55) 1 minute - burpees over bar 1 minute - rest - Record movement choice in "notes" section of sugarwod. - Choices: pull-ups, C2B pull-ups, BMU, MU, HSPU or T2B) Core Work 2 rounds (not for time): 30 hollow rocks [...]
Clean, Hang Clean, and Jerk E90 Every 90 seconds for 6 rounds complete: Clean + hang clean + split jerk - Increasing weight each round - Squat cleans Partner AMRAP 20 minute AMRAP: Teams of 2, partners switch each round: 10 burpees (12/9) calorie row 12 thrusters (65/35) Core Work 3 rounds (not for time): [...]
Shoulder Press 6x4 Shoulder Press for load: #1: 4 reps #2: 4 reps #3: 4 reps #4: 4 reps #5: 4 reps #6: 4 reps Pendlay Row 6x5 Supinated grip. Work up each set for a 5RM. Pendlay Row for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 [...]
Back Squat 1x1 15 min to find 1RM Back Squat for load: #1: 1 rep Metcon 3RFT 600m run 20 alternating pistols 60 double unders
Christine 3 Rounds For Time • Row 500m • 1x BW Deadlifts, 12 reps • 21" boxjumps, 21 reps EMOMx10 Minute 1: 15 wall ball shots (20/14) Minute 2: 1 rope climb RX+: legless rope climb
Snatch EMOMx6 - increasing weight each round - max out at 80% of 1RM - full snatch Elizabeth 21-15-9 reps for time of: • Clean 135/95# • Ring dips Skill Work Choose a movement/skill that's a weakness and work on progressions for 10-15 min Snatch Grip Deadlift 3x2 All reps at 110% of 1RM snatch [...]