Day 1 Warm up 6′ AMRAP 10 Inchworm 10 Spiderman 10 Box Dips MetCon 5 Rounds For Time 50 Air Squat 30 HSPU/Push Ups Cap Time 20′ _____________________________________________________________________________________________________________________ Day 2 Warm up 3 Rounds 10 Jumping Jack 10 Plank Rotation 10 Lunges Core Tabata Single Arm Plank Tabata Flutter Kicks MetCon 18′ EMOM 1 min […]
Day 1 Warm up: 3 Rounds 10 Hip Thrust 10 Bird Dog 10 Jumping Jack Intervall 10 x 45″ON 15″OFF Air Squat Lunges One exercise per intervall. Alternate Every Minute. MetCon Annie For Time 50-40-30-20-10 DU/2xSU/2xLateral Line Hop Sit Ups _____________________________________________________________________________________________________________________ Day 2 Warm up: 2 Rounds 30″Skip 30″Cossack Squat 30″ Shoulder Tap 30″Lateral Line […]
Day 1 Power Snatch 1 RM Power Endurance Max Rep Ring Muscle Up Work Capacity Fran 21-15-9 Thrusters 43/30 Pull Ups ______________________________________________________________________________________ Day 2 Strength Back Squat 1 RM Strength Endurance Max rep Strict Pull up Max rep Strict Ring Dip Max rep Kipping Pull Up Work Capacity 5 Rounds For Time 8 Deadlifts 80/60 […]
Day 1 Power Squat Snatch 10 rep @ 50% 8 rep @ 52,5% 6 rep @ 55% 4 rep @ 57,5% 2 rep @ 60% Work Capacity For Time 50 Cal Row 40 Pull ups Then… 3 Rounds of 10 DB Thrusters 22,5/15 10 Burpee over the DB _____________________________________________________________________________________________________________________________ Day 2 Strength & Strength Endurance […]
Day 1 Power Endurance For Time Power Clean 10 rep @ 80% 8 rep @ 82,5% 6 rep @ 85% 4 rep @ 87,5% 2 rep @ 90% Work Capacity 6’AMRAP 30/25 Cal Row 15 T2B 3’Rest 6’AMRAP 20 Burpee Box Jump Over 10 Overhead Squat 60/40 _____________________________________________________________________________________________________________________________ Day 2 Submaximal Strength Endurance For Time […]
Day 1 Submaximal Strength Endurance For Time Back Squat 30 Rep @ 70% Work Capacity For Time 3 Rounds 12 Front Rack Lunges 60/40 10 C2B 8 Burpees OTB 5′ Rest 3 Rounds 20 KB Swings 24/16 10 Box Jumps _____________________________________________________________________________________________________________________________ Day 2 Power Endurance For Time Power Clean 10 rep @ 75% 8 rep […]
Day 1 Power Endurance For Time Squat Snatch 10 rep @ 70% 8 rep @ 72,5% 6 rep @ 75% 4 rep @ 77,5% 2 rep @ 80% For Time 30 Ring Muscle up Intervall 3 Set of: 3′ AMRAP 20 Cal row Max T2B rest 3′ Work Capacity For Time 60 Single Arm DB […]
Day 1 Submaximal Strength Endurance 4′ AMRAP of: Front Squat @ 80% of 1RM Lactic Power 5 Set of: 30″ Row 3:30″rest Work Capacity 16′ AMRAP 25 DU 20 Cal Row 15 Deadlifts 80/60 10 T2B _____________________________________________________________________________________________________________________________ Day 2 Power Endurance 3 Set of: 90″ Max rep Clean & Jerk @ 80% of 1RM rest […]
Day 1 Power Endurance 3 Set of: 60″ Max rep Clean @ 80% of 1RM rest 3′ 2 Ladder Ring Muscle up 2-4-6…ecc 30″ rest each rung 2′ rest between ladder Lactic Power 5 Set of: 30″ Skierg 3:30″ rest Work Capacity For Time 80 Burpees OTB Every Minute complete 5 Thrusters 40/30 _____________________________________________________________________________________________________________________________ Day […]
Day 1 Submaximal Strength Endurance 3′ AMRAP of: Front Squat @ 70% of 1RM Lactic Power 4 Set of: 30″ Row 4’rest Work Capacity 15′ AMRAP 55 DU 15 Pull Ups 5 H. Power Clean 70/50 _____________________________________________________________________________________________________________________________ Day 2 Power Endurance 3 Set of: 60″ Max rep Clean & Jerk @ 70% of 1RM rest […]