FLOATTR day-
Choose one-
– Every 2:00, for 12 Minutes- (6 rounds)
6+6 Suitcase Deadlifts
5-10 Atomic sit ups
– Every 2:00, for 6 sets- 2 Front squats
(6 sets to build heavy 2)
– Every 2:00, for 6 sets- 3 Push Jerks
(6 sets to build heavy 3)
– Every 2:00, for 5 sets- Chin ups- 5 reps (Weighted) / 6 Assisted reps
***
Metcon-
In teams of 2-
11 AMRAP-
Bike 8/6 Cals
AMRAP of unbroken Wall balls
– Alternate full rounds
– Count total wall balls!!!
Press-
Every 2:00, for 6 sets- 3 Push Jerks
(6 sets to build heavy 3)
***
Metcon-
5 Rounds for time-
10 Sit ups
25 Strict presses @20/15kg
50 Double unders (or 90 singles)
***
Gainz-
On a running clock-
0:00-10:00– Every 2:00-
1 Hang squat clean + 5 front squats
10:00-14:00– Rest & transition
14:00-29:00– EMOM-
– 5-8 DB Z-press
– 8 DB Goblet cyclist squat
– :45 Gymnastics plank
29:00-32:00– Rest & transition
32:00-36:00– EMOM-
12-16 Tall Kneeling Halo with plate
Squat-
Every 2:00, for 6 sets- 2 Front squats
(6 sets to build heavy 2)
– Newcomers (less than 3 Months- 5 reps across)
***
Metcon-
For time-
10-9-8-7-6-5-4-3-2-1 Hang squat clean @50/30kg
1-2-3-4-5-6-7-8-9-10 Strict pull ups
– Every 2:00 (include 0:00) 5 Burpees
Posterior chain & midline-
Every 2:00, for 12 Minutes- (6 rounds)
6+6 Suitcase Deadlifts
5-10 Atomic sit ups
***
Metcon-
12 AMRAP-
8 T2B
8 Box jump overs
8-16-24-32-40 DB snatch @22.5/15kg
***
Gainz-
On a running clock-
0:00-12:00-
Build heavy 2 reps of the complex-
1 Deadlift + 1 Slow eccentric DL (5 seconds)
12:00-16:00– Rest & transition
16:00-31:00– EMOM-
– 5 Build 5 reps weighted chin ups
– 8 Dual DB RDL
– :40 total time of- Dual KB mixed carry (יד אחת אוברהד, יד שניה בסוטקייס)
31:00-32:00– Rest & transition
32:00-36:00– EMOM
8 Barbell biceps curls
Squat-
Complete 4 super sets of-
10 Total Dual KB front rack lunges
1 Pause (5 seconds) Dual KB front rack squat
***
Metcon-
5 rounds for time-
24 Wall balls
16 Russian KBS
8 Renegade rows
Lift-
Build heavy complex of-
1 Hang power snatch
1 Power snatch
– Goal is to touch & go!!!
***
Metcon-
FITTR Throwdown- “Pullift”
10 RFT-
3 Deadlifts @120/75kg
3 Bar MU
***
Gainz-
0:00-21:00- EMOM-
– 10 Meters “hand ovr hand” Sled pull
– 6+6 lunges
– :20+:20 Single arm KB OH walk around
21:00-25:00– Rest & transition
25:00-35:00– EMOM-
Odd- 15 Russian KBS
Even- 15 Strict knees to chest
