Skill: Dubsthen2 min max dubs Metcon: cap 30 min 15/12 cal AB10 alt. DB sn (mod)30 BBJO120 Dubs30/24 cal AB20 al DB. Sn20 BBJO90 Dubs 45/36 cal AB30 alt DB sn 10 BBJO60 Dubs
Strength: 15 min Strict Press4 sets of 5 buildingthen max reps at 80% Strength: 15 min Bench Press4 sets of 5 reps buildingthen max reps at 80% Accessory: 15 min 4 x 20s of stir the pot4 x 6 barbel ab roll out4 x 8 tempo bent bb row4 x 20 hollow rocks Opt. Post…
Strength: 25 min Front Squats7-7-5-5-3-3 building Metcon: AMRAP 126 hang cleans9 front squats @ 60%18 KBS (mod)32 Dubs
Skill: 15 min Find a heavy clean Metcon: E3MOM 1512/9 cal AB9 DL6 lateral burpees2 cleans @ 80%
Skill: 10 minDubs2 min max Metcon: cap 30 1000 m row30 dubs10 Box jumps750 m row60 dubs20 box jumps500 m row90 dubs40 Box jumps250 m row120 dubs50 Box jumps
Skill: 10 min Kipping T2B Skill/Strength: 10 min EOMOM 8min 1) T2B drill/skill Min 2) hollow to super man roll Metcon: EOMOM 12 :40s work :20s rest min 1) T2B min 2) cal AB min 3) wall balls
Strength: 8 min Tabata x 2 hollow rocks stir the pot Plank up/down Rushing twists Cardio test: 500 m row (SPRINT) Rest 5 min 1000 m row (SPRINT) Rest 10 min 1000 m row (SPRINT)
Skill: 10 min Getting comfortable upside down. Skill/Strength: 10 min EOMOM 10 Min 1) Athlete level HSPU/Hold/drill Min 2) Strength/Strict HSPU/barbel press/DB press etc. Metcon: cap 12 min “Diane” 21-15-9 DL HSPU
Strength: 30 min Bench Press5 x 5 building(15 min clock)4 x 3 across(15 min clock) Metcon: cap 10 21-15-9KBS (heavy)Sit upsBox Jumps
“RGB” AMRAP 5 max cal AB rest 3 min AMRAP 12 5 burpees 10 DL 15 h. cl 20 wall balls rest 3 min AMRAP 5 Max cal AB