Category: Uncategorized

Strength
Strict Press
3 x 5 40% 50% 60%

Metcon
15 min AMRAP
400m Run
15 Shoulder to overhead 42.5/30
20 Pull up

5PM
OPEN 19.4

Strength
Overhead Alt Lunge
3 x 6

For Time
Assault Bike 35/30
30 Burpees to Ring Touch
Row 300m
15 Kettlebell box step over 16/12

Olympic Lifting
OHS with 4 sec decent
5-5-5-5-5

Metcon
10 rounds
30 Double Unders
15 Sit ups
10 Box jumps 20/20
2 Rope Climb 16ft

Olympic Lifting
Clean with 3 sec pause
5-5-5-5-5

Strength
Power Clean
3 x 5 40% 50% 60%

Metcon
Every 3 min for 12 min complete designed work
0-3
2 rounds
6 Pull up, 6 Wall balls, 5 Deadlifts 60/40
3-6
2 rounds
8 Pull up, 8 Wall balls, 5 Deadlifts 80/60
6-9
2 rounds
10 Pull up, 10 Wall balls, 5 Deadlifts 100/80
9-12
2 rounds
12 Pull up, 12 Wall balls, 5 Deadlifts 120/100

Olympic Lifting
Squat Snatch with 3 sec pause
5-5-5-5-5

Strength
Overhead Squat
3 x 5 40% 50% 60%

Metcon
21-15-9
SDHP 35/25
Squat Snatch 35/25
Lateral Bar Burpee

Olympic Lifting
Snatch Balance
5-5-5-5-5

OPEN 19.3

Strength
Bench Press
5/3/1 75% 85% 95%

Metcon
15 min AMRAP
8 chest to bar pull up
10 hand stand push up
400m run

5PM
OPEN 19.3

Strength
Front Rack Lunge
3 x 6

AMRAP 7min
10 burpee
10 KB swing 32/24

Finisher
Row 250m TT

Olympic Lifting
OHS
1-1-1-1-1

Strength
Strict press
5/3/1 75% 85% 95%

Metcon
10 Rounds for time
12 thrusters 20/15
1 rope climb

Olympic Lifting
Clean and Jerk
1-1-1-1-1

Metcon
18min AMRAP
10 box jump
5m Handstand walk
3 Ring Muscle up

Strength
10min to find a 10rm deadlift

Olympic Lifting
Snatch
1-1-1-1-1

Strength
Back squat
5/3/1 75% 85% 95%

Metcon
20min AMRAP
200m run
20 DU
20 air squats
200m run
40 DU
40 air squats
200m run
60 DU
60 air squats
200m run
80DU
80 air squat
Continue…

Olympic Lifting
Snatch grip deadlift
1-1-1-1-1

OPEN 19.2