top of page
Search

210811


Weightlifting Strength

1 Clean + 1 Hang Clean + 1 Thruster + 1 Power Jerk

Find a technical max complex

then drop to 60-70%

10 min EMOM 1 complex


Metcon

For time: (16 min cap)

Buy in 100 DUs

21-15-9

DB Shoulder to overhead (1 DB switch arms every 3 reps)

Burpees

DB box step over (1 DB)

Buy out 100 DUs


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)



Core Strength

3 Rounds for quality

15-20 Hollow rocks

10-15 Superman extensions

10 Hanging hollow to arch

1-2 mins break


Metcon

For time: (16 min cap)

Buy in 100 DUs

21-15-9-6

DB Shoulder to overhead (1 DB switch arms every 3 reps)

Burpees

DB box step over (1 DB)

Buy out 100 DUs


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

245 views0 comments

Recent Posts

See All

220429 Friday🚜

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

220423

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/

220422 Friday 🏖

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

Comments


bottom of page