Strength 3×2, 2×4, 1×6 ramp up back squats, timecap 7’, then 6-6-4-4-2-2 back squats timecap 15’ newer athletes scale with sets of 6 Metcon 3 rounds for time of 40 wall balls (9kg/6kg) 30 ghd hip extensions 20 toes to bar estimated time 14’…
Strength 3×3 and 1×6 ramp up shoulder presses, timecap 5’, then 6-5-4-3-2-1 shoulder presses with 5’’ negative, then 6-5-4-3-2-1 regular shoulder presses estimated time 25’ don’t take any rest between reps, rest 2’ between sets adjust weight according to reps newer athletes scale with…
Strength back squat ramp up: 1×3 5’’ hold, 1×3, 1×5 5’’ hold, 1×5, 1×8 5’’ hold, timecap 6’, then 1×8 back squat with 5’’ negative 1×8 back squat with 3’’ negative 1×8 back squat 1×8 back squat estimated time 11’ rest 2’ between sets…
Strength 20 rounds of 1 ramp up dumbbell turkish get up one side every 45’’ alternate arms Practice run 400 meters with a medium pace, goal is sub 2’, scale distance for metcon if you exceed 2’, then 2 rounds of 3 push ups…
Strength 2×3, 2×5, 1×8 ramp up back squats, timecap 6’, then 8-8-5-5-3-3 back squats every 3’, rest for 3’, then 1 AMRAP set of back squats with last weight Metcon 4 rounds of 7 single arm kettlebell thrusters (20kg/12-16kg) one arm max unbroken ring…
Gymnastics groups of 3, 4 rounds, alternate rep for rep 1 wall walk with 5’’ hold 1 10’’ hand stand hold, lean as little as possible against the wall 1 10’’ hand stand hold, kick up and barely touch the wall estimated time 7’…
Weightlifting EMOM5’ 2 ramp up power cleans, then EMOM5’ 2 ramp up hang squat cleans, then EMOM5’ 2 ramp up split jerks, then EMOM10’ 1 power clean + 1 hang squat clean + 1 split jerk Metcon for time 10-8-6-4-2 deadlifts (100kg/70kg) perform…
Strength 2×3, 2×5, 1×8 ramp up back squats, timecap 6’, then 8-5-3-8-5-3-8-5-3 back squats timecap 27’, rest as needed between sets, 1 set every ~3’ perform 1 weighted chin up with 30’’ negative after sets of 8, scale with weight first, then with tempo…
Strength work up to a very heavy set of 3 bench presses timecap 10’ newer athletes scale with sets of 8 bench presses Metcon 3 rounds for time of 16 tire flips total 200 meter partner carry (switch however) 60 kettlebell swings (24kg/16kg) total,…
