Superset: (20:00) A) Deadlift 5 – 7 – 9 B) Strict Press 5 – 7 – 9 *Build to a heavy set of 5, back off 10%-15% for a set of 7, back off 10% for a set of 9 METCON: (15:00) Every 3:00 x 5 5 Strict Deficit Handstand Push-ups (RX: 25 lb plate) […]
Alternate Between Movements: (20:00) 4×4 Back Squat @ 75% OR Moderate Set of 4 4, 6, 6, 8 Strict Weighted Pull Up OR Chin Up *For back squat, all same weight — for pull/chin ups, heavier for lower reps, decrease weight as reps increase METCON: (20:00) 5 Rounds: 40 Double Unders 20/16 Cal Bike 10
Snatch & Squat Strength (27:00) Snatch (12:00) Snatch 3×3 at 78% 1RM OR Build to a moderately heavy set of 3 Straight Into… Front Squat OR Back Squat (15:00) Front Squat OR Back Squat 5-5-5+ (max reps up to 10 reps on last set) at 73% 1RM OR Build to a moderately heavy set of
AMRAP 25: 500 / 425 M Row (SCALE: Reduce Distance) 50 Crossover Singles (SCALE: A) Reduce Reps — B) 50 Singles OR Reduce Singles Reps — C) 35 Lateral Line Hops) 35/28 Cal Bike (SCALE: Reduce Distance) 3 Wall Walk (ADV: 25′ Handstand Walk w/ 1 piroutte) *Find a steady, conversational pace and hold it
Gymnastics Strength Circuit: (15:00) 4 Sets for Quality (rest as needed) 8-12 Strict Toes to Bar 4-6 Tempo Dips (2 seconds down, 2 seconds up) (Rings OR Bar Dips) :10-:20 Top Of Pull Up/Chin Up Hold METCON (21:00) AMRAP 6: 3 ROUNDS: 12 Dumbbell Bench Press + 12 V-Up —-THEN—- Max Cal Bike (Athlete choice
Wednesday 11/29/23 Read More »
Superset: (20:00) A) Deadlift 6 – 8 – 10 B) Strict Press 6 – 8 – 10 *Build to a heavy set of 6, back off 10%-15% for a set of 8, back off 10% for a set of 10%-15% METCON (25:00) 5 Rounds: 11 Deadlift (RX: 185/125) 11 Strict HSPU 11 Box Jump Overs
Superset: (20:00) 4×6 Back Squat @ 70% OR Moderate Set of 6 4×6 Strict Weighted Pull Up OR Chin Up METCON: (15:00) EMOM 15: Min 1) :45 Row for Calories Min 2) 12 Double Dumbbell Box Step Over (6 ea leg) (RX: Box @ Knee Height) Min 3) 5 Ring Muscle Ups SCORE = Total
Superset: (20:00) A) 4×5 Jerks (from rack) @ 60% of 1rm OR at a moderate weight B) 4×8 Each Leg Pistol OR Double DB Step Back Lunge METCON (20:00) 21-15-9 Box Jump (RX: 24/20) (ADV: 30/24) 12 – 9 – 6 Shoulder to Overhead (RX: 135/95) (ADV: 165/115) *200 M Run –OR– 250 M Row
METCON (20:00) AMRAP 4:00 12 V-Up 12 Wall Ball REST 1:00 (TRANSITION) AMRAP 4:00 12 Cal Bike 12 DB Snatch REST 1:00 (TRANSITION) AMRAP 4:00 12 Burpee 12 Pull Up (Strict or Kipping) REST 1:00 (TRANSITION) AMRAP 4:00 12 Cal Row 12 Push Up (Deficit if needed) REST 1:00 (TRANSITION) Accessory Circuit: (15:00) 3×8 of
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