Skill: H.S.P.U progressions(15 minutes) Metcon: “15.1” AMRAP 9 15 T2B 10 Deadlifts(115/75) 5 Snatches Lv1(95/55) K2pits Lv2(85/45) kipping knee ups
Skill: 15 minutes to establish a heavy set of 2 hang cleans. Must build from 40%. Metcon: EMOM16 15 wall balls 10/8 cals AB 15 hang muscle cleans(45/25) NO DIP! 12/9 cal row
Strength: deadlift 7-7-5-5-3 building. from 4” platform(45#plates) Metcon: “Almost 14.5” 15-12-9-6-3 Thrusters(95/65) Bar facing burpees Lv1(85/55) Lv2(75/45)
Strength: 20 rep max press. 2 attempts. (ideally starting with push presses devolving into push jerks and finally split jerks) Metcon: “Snatch That” 5 RFT 3 H.S.P.U 6(3 ea.) KB snatches(53/35) 9 KBS 18 Dubs(36 singles) Lv1(hspu w/ 2 mats)(44/26) Lv2(push ups)(35/18)
Strength: 4th week of 40 rep Metcon: “Keep Counting” AMRAP 12 asc. by 2s 2 KB lunge(53/35) pull ups Burpee box jump overs(24/20) Lv1(44/26)(banded pull ups) Lv2(35/18)(low racked bar chin up)
Super Bowl LI AMRAP 4 12 wall balls 12 burpees Rest 1:00 AMRAP 4 7 Deadlifts(135/95) 7 KBS(53/35) Rest 1:00 AMRAP2 ( Half Time) max sit ups Rest 1:00 AMRAP 4 4 Front squats(135/95) 4 Hand release push ups Rest 1:00 AMRAP 4 9 Box jumps overs 9 Ball slams ‘AHAP’
Mobility: Shoulders and back Skill: Rope Climbs(10 minutes) with AMRAP 1 max rope climbs Metcon: “13.2” AMRAP 10 5 S.T.O (115/75) 10 Deadlifts 15 Box Jumps Lv1(95/65) Lv2(65/45)
Strength/Skill Snatch pulls (GOOD FORM!) 5@70%, 5@80%, 5@90%, 5@105% EMOM6 3 power snatches @85%(do not go heavier) Metcon: “Push it” 50 sit ups $$in 21-15-9 Hand release push ups snatches(75/55) 50 sit ups $$out Lv1(knee push ups)(65/45) Lv2(push ups to box/bench)(55/35)
Strength: weighted step ups 4×10 building(no bounce) 40 rep make up Metcon: “Sumo Legs” AMRAP 12 15 wall balls(20/14) 15 cals on rower 15 S.D.L.H.P(75/55) Lv1(65/45) Lv2((14/10)(55/35) *10 cals on bike alternative for row
Strength: Push Jerk 7-7-5-5-3 building Metcon: “Grip” 4RFT 30 dubs(60 singles) 10 T2B 10 S.T.O (95/65) Lv1(knees to pits)(85/55) Lv2(kipping knee ups(75/45)