FLOATTR day-
Choose one-
– Every 2:00, for 12 Minutes- (6 rounds)
Deadlift- 5-3-1-1-1-1 (6 sets to build RM1)
– Every 2:00, for 6 sets-
Front squat- 3-2-1-1-1-1
– Every 2:00 for 6 sets-
Split jerks 3-2-2-1-1-1
– Every 2:00, for 12 Minutes- (6 rounds)
6 Sets of 1 rep (Weighted) / 5 Assisted reps
***
Metcon-
10 AMRAP-
4 Hang squat clean @60/40kg
6 HRPU
8 Sit ups
Push-
Every 2:00 for 6 sets-
Split jerks 3-2-2-1-1-1
***
Metcon-
Every 1:00 for 12:00 minutes
Rounds 1,4,7,10- 8 Single arm Devils @22.5/15kg
Rounds 2,5,8,11- 50 Double unders
Rounds 3,6,9,12- :50 Single KB rack hold/walk
***
Gainz-
On a running clock-
0:00-9:00–
Every 1:30- x 6 sets-
AMRAP of strict pull ups
– Rest in plank position until next set
9:00-12:00– Rest & Transition
12:00-22:00-
Every 2:00- x5 sets-
15 Meters weighted walking lunges (DBs)
22.5 Meters Farmer carry (KBs
22:00-25:00– Rest & Transition
25:00-37:00–
Every minute x 4 rounds-
– 8 Weighted sit ups (DB on chest)
– 12 Halos with plate
– 8 Deficit push ups
Squat-
Every 2:00, for 6 sets-
Front squat- 3-2-1-1-1-1
המטרה היום היא לבנות סינגל אישי כבד- אפשר להגיד RM1
***
Metcon-
For time-
75 Wall balls
150 Run
50 T2B
150 Run
25 Dual DB Lunges @2×22.5/15kg
150 Run
Posterior chain & midline-
Every 2:00, for 12 Minutes- (6 rounds)
Deadlift- 5-3-1-1-1-1 (6 sets to build RM1)
***
Metcon-
1:00 AMRAP for 4 rounds-
– Farmer carry- 3 KB DL every 7.5 meters
– Cal bike
– Burpee Pull ups
– Rest
***
Gainz-
On a running clock-
0:00-8:00–
Every 1:00- x 8 sets-
Hang squat clean + 2 front squats
8:00-12:00– Rest & Transition
12:00-22:00-
Every 2:00- x5 sets-
5 Strict presses
8 Dual DB bent over rows
22:00-25:00– Rest & Transition
25:00-37:00–
Every minute x 4 rounds-
– 8 DB Biceps hammers
– :50 Single arm plank
– 8 Cyclist squats
Core-
Complete 3 Super sets of-
6-12 Dips on box
5-10 Bar tuck ups
***
Metcon-
3 Rounds for time-
33 Russian KBS @32/20kg
22 T2B
11 Dual DB Box step overs @2×22.5/15kg
