Press-
Every 2:00, for 6 sets- 5 Push Jerks
(6 sets to build heavy 5)
***
Metcon-
EMOM 15-
1) 5 Wall walks
2) 50 Double unders
3) 15 T2B
– Scale reps if needed
***
Gainz-
On a running clock-
0:00-10:00- every 2:00
5 Push jerks
10:00-13:00– Rest & transition
13:00-28:00– EMOM
– 8 KB DL + farmer walk around
– AMRAP of deficit push ups
– Rest
28:00-30:00– Rest & transition
30:00-35:00-
AMRAP Of strict pull ups
Squat-
Every 2:00, for 6 sets- 2 Back squats
(6 sets to build heavy 2)
– Newcomers (less than 3 Months- 5 reps across)
***
Metcon-
In teams of 2-
15 AMRAP-
1:00 Row for Cals Partner A
1:00 Row for Cals Partner B
3×7.5 Meters Walking lunges @2×22.5/15kg
– Count total Calories!!!
Posterior chain & midline-
Every 2:00, for 12 Minutes- (6 rounds)
3 Deadlifts (6 sets to build heavy 3)
– Single arm plank in the remaining of the minute!!!
***
Metcon-
10 Rounds for time-
3 Power cleans @60kg
6 Push ups
9 Air squats
***
Gainz-
On a running clock-
0:00-12:00– EMOM
– 6 Dual KB front rack squats
– 6+6 3 points DB rows
12:00-15:00- Rest & transition
15:00-30:00–
– 6+6 Dual KB box step ups
– 10 DB Lateral raises
– 8 DB Biceps curls
30:00-32:00– Rest & transition
32:00-35:00-
:40 “mountain climbers”
:20 rest
Squat & press-
Thrusters- Build heavy 3 reps.. (from the rack)
***
Metcon-
4 AMRAP-
6 DB Thrusters
6 Box jmp overs
Rest 2:00
4 AMRAP-
5 DB Thrusters
5 DB Box step overs
Rest 2:00
4 AMRAP-
4 DB thrusters
4 DB Burpee box step overs
Endurance day-
2:00 AMRAP / 2:00 rest, for 6 sets-
Rounds 1&4- 20 Pull ups- AMRAP Of cal bike in the remaining time
Rounds 2&5- 20 T2B- AMRAP Of cal bike in the remaining time
Rounds 3&6- 20 Burpees to target- AMRAP Of cal bike in the remaining time
***
Gainz-
On a running clock-
0:00-30:00– EMOM-
1) 8-6-6-6-4-4-4-3-3-3- Front squats
2) 5-4-4-4-3-3-3-2-2-2-1 Strict presses
3) 10 No push ups renegade rows
30:00-32:00– Rest & transition
Then complete– 30 sit up to stand up
Core-
Complete 3 super sets-
6+6 Single KB suitcase deadlift
8+8 Side plank Rotations
***
Metcon-
For time-
50-40-30-20-10-20-30-40-50 Double unders
10 HRPU
