top of page
Search

211016


Strength

4 Rounds for quality

8-10 Bulgarian split squat (each leg)

8-10 Single leg deadlift (each leg)


Metcon

2 Rounds

2 min AMRAP

6 Alternating DB snatches

8 Single DB OHS (SC goblet squat)

10 Burpees over DB


1 min rest


2 min AMRAP

6 Alternating DB hang clean and jerk

8 DB single arm overhead lunges

10 Situps


1 min rest


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

Strength

4 Rounds for quality

8-10 Bulgarian

8-10 Single leg deadlift (each leg)


Metcon

2 Rounds

2 min AMRAP

6 Alternating DB snatches

8 Single DB OHS (SC goblet squat)

10 Burpees over DB


1 min rest


2 min AMRAP

6 Alternating DB hang clean and jerk

8 DB single arm overhead lunges

10 Situps


1 min rest


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

175 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