WeightliftingSnatch, Clean, Jerk alternating Liikepari3 rounds 10-12 shoulder press - rest 90sec 10-12 + 10-12 db single leg deadlift - rest 90sec 3sec eccentric phase in both movements leave two reps in the tank MetconFor [...]
LepopäiväRest day - what did you do?
Metcon3 rounds for time 1000/800m row 30 db hang power clean 45/25lbs 30 burpee tc 30min Core4 x 60s on / 60s off: (weighted) plank hold 30+30s side plank hold
Liikepari3 rounds 12+12 db walking lunge - rest 90sec 6-8 strict chin up - rest 90sec 3sec eccentric phase in both movements leave two reps in the tank MetconFor time: 10-9-8-…-1 shoulder to overhead 60/40kg [...]
Hang power cleanE3MOM 5 x 6-8 hang power clean Metcon3 rounds for time of: 5-4-3-2-1 power clean 60/40kg (adv. 70/45kg) 2-4-6-8-10 wall ball - Rest 2min between rounds Tc 15min (including the rest periods)
LepopäiväRest day - What did you do?
Gymnasticsvoimistelua Bert with partner“Bert” with partner 50 burpee 500m row 100 push up 500m row 150 walking lunge 500m row 200 air squat 500m row 150 walking lunge 500m row 100 push up 500m row [...]
Metcon6 x 2min on / 1,5min off: A) 8 t2b + 16 DU/32 SU B) 5m hand stand walk/8 kipping hspu + 6 double db burpee deadlift 22,5/15kg https://m.youtube.com/watch?v=kfUbWNL2WhA Quality work10min for quality: 8 double [...]
LepopäiväRest day - what did you do?
Front squatFront squat 3-3-2-2-1 add weight in every set Metcon5 rounds 20 db deadlift 45/35lbs 20m farmers walk 20 shoulder to overhead 20m farmers walk Tc 15min
AMRAP30AMRAP30 5 c2b/ pull up 10 kb swing 32/24kg 15 air squat 20/16 cal erg
Snatchsnatch 4 x 2 4 x 1 Go heavy on the singles Rest as needed Overhead SquatOverhead squat 1 RM
LepopäiväRest day - what did you do?
Gymnasticsvoimistelua Team metcon5 rounds in teams of three: 10 box over burpee 40m sled push fast One person working at a time DeadliftE2MOM 7 x 5 deadlift leave 3-2 reps in tank
WeightliftingSnatch, Clean, Jerk alternating OPEN 23.3Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight [...]
LepopäiväRest day - what did you do?
Metcon4 x 4min on / 2min off: A) Buy in 100 DU / 150 SU AMRAP: 10 pistol squat + 8 kipping hspu B) Buy in 40/32cal row AMRAP: max burpees over rower Quality work8min [...]
Metcon3 x AMRAP8 A) 10 db power clean 35/25lbs 15 box jump 20 du rest 4min B) 10 pull up 15 db front squat 20 abmat sit up rest 4min C) 10 t2b 15 push [...]
Clean&Jerk Clean and jerk 4 x (2+2) 4 x (1+1) Go heavy on the singles Rest as needed Freddy’s Revenge5 Rounds: 5 Shoulder to Overhead 185/125-lbs (scale to 75 % of 1 rep max, starting [...]