top of page
Search

211010


Weightlifting Strength

Every 2 mins for 5 rounds

6 DB Floor presses

12 DB bent over rows


Metcon

EMOM 20 Mins

Min 1: 12 DB Hang power clean

Min 2: 10-15 Burpees over DBs

Min 3: 12 DB Front squats

Min 4: 5-10 Toes to bar

Min 5: Rest

Weightlifting Strength

Every 2 mins for 5 rounds

6 DB Floor presses

12 DB bent over rows


Metcon

Every 90 sec for 10 rounds

4 DB Snatches

6 DB Front Squats

8 Box jump over


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)

144 views2 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