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260404 Saturday

Weightlifting

1 clean pull + 1 squat clean + 2 front squats

build to max


10 min EMOM

1 squat clean at 90% of today


Metcon

12 min AMRAP

30/25 cal bike or row or 400m run

30 pushups

30 situps

30 air squats

 
 
 

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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

 
 
 

9 Comments


90kg Pr

No Metcon

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90 kg

3 Rounds

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85 KG

1 round وحفنه من الكالوريز

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120 kg

2 rounds + 21 cals

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90 kg

1 round + 400m run + 30pushups

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