GYMNASTICS:
15 minutes of Bar or Ring Muscle Up Practice. If you are able to do both, work on the one you are less proficient with.
METCON:
Five rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds Ring Dips
(finish each rep with pinky to your side and thumb turned out away from your body)
60 seconds Box or […]
STRENGTH:
Every 1 minute for 3 minutes (3 sets):
3 Muscle Snatch @ 60%
Then:
Every 1 minute for 3 minutes (3 sets)
3 Snatch High Pulls @ 80%
Then:
Every 1 minute for 3 minutes (3 sets)
3 Snatch Pulls @ 100%
Then:
Every 2 minutes for 8 minutes (4 sets):
3 Snatch Lift Off into Snatch @75%
(Perform the Snatch Lift Off pausing at mid […]
METCON:
Every four minutes, for a total of six sets, complete:
35/25 Calories of Assault Bike or Rowing
10 Overhead Squats (135/95 lbs)
STRENGTH:
Push Press
Take 15 minutes to work up to today’s 1 RM
METCON:
Three rounds for time of:
400 Meter Run
15 Pull-Ups
20 Walking Lunges with 32/24 kg Kettlebells or Dumbbells
STRENGTH:
Banded Conventional Deadlift
Every 2 minutes for 14 minutes (7 sets):
3 reps @ 50%
These reps should be explosive utilizing a clean grip. At the top of the deadlift, pause for two seconds engaging your glutes Choose a band which will add an additional 20% to the weight you use. I.E. Load the bar with 50% (actual […]
STRENGTH:
Every 2 minute for 6 minutes (3 sets):
2 Snatch Push Press + 1 Snatch Balance + 2 Overhead Squats @ 50%
Then:
Every 1 minute for 3 minutes (3 sets):
3 Muscle Snatch @ 55%
Then:
Every 1 minute for 3 minutes (3 sets):
3 Power Snatch @ 70%
Then:
Every 1 minute for 3 minutes (3 sets)
3 Snatch High Pulls @ 80%
Then:
Every […]
METCON:
Against a three-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set β i.e., if […]
STRENGTH:
Tempo Bulgarian Split Squat
Every two and ha half minutes for 15 minutes (6 Sets):
6 reps on each leg @41X1
METCON:
Three rounds for time:
400m Run
8 Front Squats 205/145#
STRENGTH:
Every 1 minute for 3 minutes (3 sets):
2 Snatch Push Press + 2 Snatch Balance @ 50%
Then:
Every 1 minute for 3 minutes (3 sets):
3 Muscle Snatch @ 55%
Then:
Every 1 minute for 3 minutes (3 sets):
2 Power Snatch @ 70%
Then:
Every 1 minute for 3 minutes (3 sets)
3 Snatch Pulls @ 95%
Then:
Every 1 minute for 3 minutes […]
METCON:
Complete as many rounds and reps as possible in 8 minutes of:
Row 350/250 meters
10 Front-Racked Alternating Reverse Lunges (135/95 lbs)
8 minutes rest then:
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Supinated-Grip Pull-Ups
10 Box Jump-Overs 24/20″
8 minutes rest then:
Complete as many rounds and reps as possible in 8 minutes of:
12/8 Calories […]