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251215 Monday

Strength

Push press

Build to 4RM

3 sets 4 reps at 70-80%


Metcon

2 rounds


2 mins

20/15 cal or 300m run

AMRAP KB step ups

1 min rest


2 mins

50 DUs

AMRAP KB swings

1 min rest


2 mins

20 burpees

AMRAP KB snatch

1 min rest


24/16KG


 
 
 

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260314 Saturday

Weightlifting Clean + Push jerk 10 reps at 50% 8 reps at 60% 6 reps at 70% 4 reps at 75% 2 reps at 80% Metcon 20 min amrap 30/22 cal or 500m run 30 swings 24/16 30/22 cal or 500m run 30/20 pushups 30/

 
 
 
260312 Thursday

In teams of 10 minutes Buy in: 1k synchro run AMRAP remaining time: 21 deadlifts 60/40 15 ring dips 9 lateral jumps over bar 10 minutes Buy in: 1k synchro run AMRAP remaining time: 15 butt on medball

 
 
 
260311 Wednesday

Weightlifting Snatch Build to 1 rep heavy 6 sets 1 rep at 70-80% Metcon 2 rounds 4 min amrap 10 hang power snatches 40/30 10 burpees over the bar 50 DUs Max toes to bar in the remaining time 2 mins re

 
 
 

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