Endurance day-
EMOM 30-
Minute #1 12 Single DB Box step overs
Minute #2 12 Alternating DB hang clean @30/20kg
Minute #3 12 Box jump overs
Minute #4 12 Single DB jerk @30/20kg
Minute #5 12 Burpee box jmp overs
Minute #6 12 Goblet squat
Lift-
Power snatch- Build heavy 1 rep!!!
***
Metcon-
"Randy"
75 Power snatches for time!!!
1st stop- 1 round of "Cindy"
2nd stop- rounds of "Cindy"
etc…
RX= 35/25kg
Push-
Build heavy complex of-
2 Push presses
3 Jerks
– Goal is to Touch & go
***
Metcon-
For time-
Cash in- 800 meters
Then- 5 Rounds-
4 Front squats
3 Push presses
2 Thrusters
Cash out- 800 Run
RX– 50/35kg
***
Gainz-
0:00-10:00-EMOM
Odd– 6 push presses (from the ground)
Even– 2 Legless rope climbs
10:00-13:00- Rest & transition
13:00-25:00– EMOM
1) 5 Floor presses
2) AMRAP of strict pull ups
3) :50 Single arm plank
25:00-27:00- Rest & transition
27:00-37:00– EMOM
Odd– 8 Barbel biceps curls
Even– 8 Strict barbel upright rows
Lift-
Build 3 reps MAX of power clean.
– No touch & go
– No more than 3 secs between reps
***
Metcon-
3 rounds for time-
10 Clean & jerks @60/45kg
20 Wall balls
30 Lateral jumps over bar
Endurance-
3 rounds of- 1:30 Work 1:30 Rest-
16 Hang Dumbbell Snatch
AMRAP of Cal Bike
3 rounds of- 1:30 Work 1:30 Rest-
16 Hang Dumbbell Snatch
AMRAP of Cal Row
3 rounds of- 1:30 Work 1:30 Rest-
16 Hang Dumbbell Snatch
AMRAP of Burpees to target
***
Gainz-
0:00-12:00– Build heavy 5 reps back squat
12:00-15:00- Rest & transition
15:00-25:00– EMOM
Odd– 6+6 KB box step ups
Even– 8 Dual DB seated shoulder press
25:00-27:00– Rest & transition
27:00-36:00- EMOM
1) :20 + :20 Single KB suitcase march
2) AMRAP of push ups
3) 15 Strict knees to chest
Lift-
Cluster- Build heavy 1 rep
***
Metcon-
In teams of 2-
15 AMRAP-
14/12 Cal Bike
12 Alt’ DB Snatch
10 Box Jump Over
8 Pull Ups
