Strength 20:00 EMOM 1:00 Complete 8 Reps each leg Front Rack Box Step Up @ 85% of max weight 1:30 Rest 1:00 10 DB/KB High Pull each arm (try for 5# heavier than last week) 1:30 Rest Spotlight on: Connecting Glutes, Lats & Obliques! Metcon: 8:00 AMRAP 12 Wall Balls (20/14) 9 Burpees 6 TTB 3 Box Jump Overs
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Pressing Strength 20:00 EMOM 1:00 Complete 12 reps of DB/KB Press at last weeks weight 1:30 Rest 1:00 15 Bent over DB/KB Row at same weight as press each arm 1:30 Rest Spotlight on: Pulling your rips down, pushing your head though the press Metcon: 2 Rounds: 400m Farmers Carry (55/35) 30 Pull Ups 200m Front Rack Carry (55/35) 10 C2B Pull Ups Olympic Lifting 20:00 E2MOM Set max: Snatch Deadlift + Snatch pull + Hang Squat Snatch + Squat Snatch Complex Spotlight on: Hips Back – Lats on Metcon: 3:00 AMRAP 21/18 Cal Assault Bike 15 Burpee over Bar AMAP Snatch (95/65) Rest 3:00 18/15 Cal Assault Bike 12 Burpee over Bar AMAP Snatch (115/75) Rest 3:00 15/12 Cal Assault Bike 9 Burpee over Bar AMAP Snatch (135/90) Rest 3:00 12/9 Cal Assault Bike 6 Burpee over Bar AMAP Snatch (155/105) Rest 3:00 9/6 Cal Assault Bike 3 Burpee over Bar AMAP Snatch (185/125) Pressing Strength 20:00 EMOM 1:00 Complete 10 reps of DB/KB Press at last weeks weight 1:30 Rest 1:00 12 Bent over DB/KB Row at same weight as press each arm 1:30 Rest Spotlight on: Involving your Scaps and Core with the press Metcon: 500m Row Then: 21-15-9 C2B Pull Ups DB Hang Clean & Jerk (50/35) Then: 500m Row (15:00 Cap) Leg Strength 20:00 EMOM 1:00 Complete 8 Reps each leg Front Rack Box Step Up @ 80% of last weeks weight 1:30 Rest 1:00 10 DB/KB High Pull each arm 1:30 Rest Spotlight on: Connecting Glutes, Lats & Obliques! Metcon: “Oucho Cinco” 8:50 AMRAP 8 D-Ball Lunges 5 D-Ball Squats (150/100) 85 Double Under Penalty every time you put the ball down #MobilityMonday 12:00 Mobility Strength: 24:00 EMOM 1:00 Find Max 8 Rep DB/KB OH Lunge each arm 2:00 Rest 1:00 3 Reps Split Jerk 2:00 Rest Spotlight on: Fighting the “twist” MetCon: 15 OH DB Lunges (75/50) 50 Double Unders 25 Wallballs (30/20) 50 Double Unders 5 Rope Climbs 50 Double Unders 25 Wallballs (30/20) 50 Double Unders 15 OH DB Lunges (75/50) |
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