top of page
Search

211004

Updated: Oct 4, 2021


Weightlifting Strength

Hang Snatch

10 min EMOM

2 Hang snatches (build up)


5 min EMOM

1 Snatch pull + 1 Hang Snatch @ 70-80% of todays heaviest 2 reps


Metcon

9 min AMRAP

3-6-9-12-15-18-21-24 up the ladder

1 DB hang snatch

HSPUs (SC pushups)

1 DB Box step overs


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)

Aerobic Capacity

Death by air bike (Row optional)


Metcon

9 min AMRAP

3-6-9-12-15-18-21-24 up the ladder

1 DB hang snatch

HSPUs (SC pushups)

1 DB Box step overs


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)

 
 
 

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...

 
 
 
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...

 
 
 

Comentarios

©2023 by The Forge.

bottom of page