top of page
Search

220130 Sunday


Weightlifting Strength

Snatch Complex

1 snatch pull + 1 hang snatch

5 sets @70-75%


Gymnastic Strength

16 min emom

Min 1: 10-15 Ring rows

Min 2: 20-40 sec hollow hold

Min 3: 10-30 sec chin over the bar hold

Min 4: 20-40 sec arch hold

Metcon

6 min AMRAP

10 Wallballs

10 Toes to bar


3 min rest

4 min AMRAP

10 Wallballs

5 Toes to bar

Aerobic Capacity

2k row easy pace (10min cap)


Gymnastic Strength

16 min emom

Min 1: 10-15 Ring rows

Min 2: 20-40 sec hollow hold

Min 3: 10-30 sec chin over the bar hold

Min 4: 20-40 sec arch hold

Metcon

6 min AMRAP

10 Wallballs

10 Toes to bar


3 min rest

4 min AMRAP

10 Wallballs

5 Toes to bar

124 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

bottom of page