Weightlifting 8 rounds of 1 power snatch every 40’’, immediately followed by 6 rounds of 2 touch and go power snatches every 40’’, immediately followed by 4 rounds of 3 touch and go power snatches every 40’’ use 50-60% of your 1RM power snatch,…
Gymnastics 5 strict toes to bar, 10 unbroken kipping toes to bar 4 strict toes to bar, 8 unbroken kipping toes to bar … 1 strict toes to bar, 2 unbroken kipping toes to bar timecap 6’ scale strict toes to bar with strict…
Weightlifting death by power cleans (60kg/40kg) timecap 15’ aim for 8 unbroken reps or more Gymnastics kipping hand stand push up practice timecap 5’ Metcon partner workout, 5 rounds each of 2 weighted kettlebell pistols on box each side (12-16kg, 8-12kg) 3 thrusters from…
Gymnastics death by push ups timecap 10’ start with 2 reps, increase by 2 reps every round, start over after failure scale with elevated push ups on barbell Metcon 20 alternating single arm dumbbell overhead walking lunges (22.5kg/15kg) 100 double unders 5 back squats…
Strength 0:00 – 3:00 work up to a heavy set of 4 dumbbell shoulder presses 3:00 – 6:00 work up to a long eccentric single strict toes to bar 6:00 – 9:00 work up to a heavy set of 4 5’’ paused deadlifts off…
Weightlifting 15×1 hang power clean from rack every 40’’ Strength 12 rounds every 70’’ alternating between 4 weighted p-bar dips 4 back squats 8 ring rows scale p-bar dips with push ups, negative or self supported p-bar dips Metcon 5-10-15-10-5 of alternating dumbbell snatches…
Gymnastics perform 5 toes to bar, increase reps by 1 every minute for 5’ Strength 1 back squat every 10’’ for 25 rounds Metcon 10 rounds for time of 4 dumbbell power cleans (22.5kg/15kg) 3 dumbbell shoulder to overhead (22.5kg/15kg) 2 strict chin ups…
Gymnastics rope climb practice timecap 5’ Strength 6-4-3-2-1 overhead squats from ground every 2:30 perform 2 rope climbs after every set Metcon 30 rounds every 30’’ 6 toes to bar 6 kettlebell swings (28kg/20kg) 6 alternating walking front rack lunges from ground (50kg/35kg) this…
Weightlifting 3-2-1-3-5 hang power snatches from ground every 85’’ Strength 12 rounds every 65’’ alternating between 4 strict l-sits on p-bar with 4’’ hold at top 5 dumbbell bench presses 8 butterfly pull ups scale l-sits with high knees scale butterfly pull ups with…
Gymnastics toes to bar practice timecap 5’ Strength work up to a heavy front squat timecap 8’ Metcon 50 dumbbell ground to overhead (15kg/10kg) 100 meter run with dumbbell 50 burpees over plate 100 meter run with plate (15kg/10kg) 50 plate deadlifts (15kg/10kg) 100…
