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260330 Monday

Strength

Back squat

5-5-5-3-3-3-1-1-1


Metcon

12 min amrap

4-8-12-16- etc

Toes to bar

1DB Box step overs 20” 22.5/15

 
 
 

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260510 Sunday

Gymnastics 16 min EMOM Min 1: 20-30 Sec HS Hold Min 2: 20-30 Hollow rocks Min 3: 20-30 superman extensions Min 4: rest Metcon 20 rounds for time 1 BMU 2 devil press 3 thrusters 2DBs 22.5/15

 
 
 
260509 Saturday

Weightlifting Squat snatch 3 sets 3 reps at 65-70% 3 sets 2 reps at 75-80% 5 sets 1 rep at 85-88% Metcon 4 rounds for time 20 pushups 15 2DB cleans 22.5/15 5 bar muscle ups

 
 
 
260507 Thursday

In teams of two for time 27-21-15 DB burpees Situps 1 min rest 21-15-9 DB power cleans C2B pullups 1 min rest 15-9-3 DB thrusters RMU 2 DBS 22.5/15 KG 1 min rest 27-21-15 burpees over the bar OH squat

 
 
 

7 Comments


165 kg


176 reps


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165 kg

4-8-12-16-20 + 24 T2B

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140kg

4-8-12-16-20-24 + 2 t2b

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100kg

sc- 208 reps

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180 KG

4-8-16-20-24-12 T2B

Total 180 reps

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