+97339533130
Strength
Snatch
Find your technical 2 rep max
And then
5 min emom 1 snatch @70-80% 3 second pause at the bottom
Metcon
12 min AMRAP
Up the ladder
3-6-9-12-15-18 etc
Box Jumps
Deadlifts
Pullups
RX Age 17-44 (60/42.5KG)
RX Age 14-16 and 45-60 (52.5/35KG)
RX Age 8-13 (42.5/30KG)
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...
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...
RX 144 Reps
I love the programming It is so technical n even if you are sore, Tired ,,,out of breath 🫁 , 🥵 💦 sweaty , but still everyone is able to do the workout ,,,,, this is wht makes yu different from other boxes Love the combination of lifting n high intensity everyday ,,,keep making us fit I feel so much of science ,,,, experience,,,and motivation is involved
🔥