top of page
Search

210704


Warm up

3 Rounds

100m run

10 Single arm db press

10 bent over rows

10 Stiff leg deadlifts

Strength

Push Press

10 Reps @52% 10 Reps @55% 10 Reps @58%

10 Reps @58%

Strict Press

build to 10 rep max then

10 Reps at 88%

10 Reps at 88%

10 Reps at 88%


Metcon

4 Rounds for time

20/14 Cals Assault bike (or row) (or 400m run)

10 Power cleans


RX Age 17-44 (60/42.5KG)

RX Age 14-16 and 45-60 (52.5/35KG)

RX Age 8-13 (42.5/30KG)


Extra Work

3 Sets 20 Reps Assisted Pullups

4 Sets 15 Reps Cable tricep extensions

3 Sets 15 Reps Reverse hyper extensions

287 views7 comments

Recent Posts

See All

On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's

Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/

EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility

bottom of page