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250721 Monday

Strength

Deadlifts

Build to heavy 2 DNG


4 rounds for quality

6+6 single leg deadlifts

6+6 split squats

6+6 bent over rows

using DBs


Metcon

AMRAP 12 mins

1 deadlift at 75% of today

6 toes to bar

12 wallballs

 
 
 

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260302 Monday

Strength Front squats Build to 2 RM Every 90 sec for 5 sets, 1 rep at 90% Metcon 12 min EMOM Min 1: max 2DB hang clusters Min 2: max DUs Min 3: max 1DB devil press Min 4: rest 22.5/15 kg

 
 
 
260301 Sunday

Gymnastics 16 min emom Min 1: 20 sec max ring dips (box dips) Min 2: 20-40 sec hollow hold Min 3: 20 sec max strict pullups (sc ring rows) Min 4: 20-40 sec arch hold Metcon 12 min amrap 12/9 cal row 9

 
 
 
260226 Thursday

Metcon In teams of two 5 min amrap Burpees over the bar 1 min rest 5 min amrap 30 snatches 45/30 30 snatches 60/45 30 snatches 75/60 • get as far as possible 1 min rest 5 min amrap 15 box jumps 12 pus

 
 
 

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