Strength 4×6 ramp up bench presses to RPE9, timecap 5’, then pair up and perform 6-7-8-9-8-7-6, timecap 14’, one set every ~2’ weight decreases as reps increase and weight increases as reps decrease, keep RPE at 9 Metcon AMRAP13’ 5 single arm walking overhead…
Weightlifting 18 rounds every 50’’ 1 squat clean start with the empty bar, then ramp up while maintaining technical proficiency, adjust weight according to fatigue Metcon EMOM21’ rotating through 7 dumbbells ground to overhead (22.5kg/15kg) 6 strict chin ups 40 double unders scale strict…
Strength ramp up to 72.5% of your 1RM bench press, timecap 8’, then 9-9-5-5-3-3, timecap 13’, one set every ~2’ increase weight as reps decrease Metcon 8 rounds total, one round every 2’, every round for time of 8 hang power cleans (43kg/30kg) 8…
Metcon 3 rounds total of 1’ each exercise, rotating through plank hold sled push (100kg/70kg) hand stand hold scale plank hold with push up hold and hand stand hold with wall walk hold Strength EMOM20’ 2 back squats start with the empty bar, ramp…
Strength pair up in groups of 2, ramp up to a technical 5 rep max bench press, timecap 7’, then 6×5@75% of your previous 5RM, timecap 15’, one set every ~2.5’ Metcon AMRAP20’ 40 double unders 20 ball slams (15kg/10kg) 15/12 cal bike 10…
Metcon pair up and perform 3 alternating full rounds each of 30’’ on, 30’’ off dumbbell snatches (22.5kg/15kg) v-ups go all out for max reps A performs snatches, rests, performs v-ups, rests, B performs snatches, rests, performs v-ups, rests, A … Strength 5-4-4-3-3-2-2-1-1 deadlifts…
Strength 4×5 ramp up bench presses, timecap 5’, then 3 rounds of 16 reps every 3’, maintain technical proficiency if you fail any given set you perform an additional set of 16 Metcon 400 meter run buy in, then 6 rounds of 2 rope…
Metcon 2 rounds of 35’’ on, 35’’ off, alternating between sled push (75kg/45kg) row unbroken american kettlebell swings (20kg/12kg) box jumps (61cm/51cm) scale box jumps with height Strength ramp up to your 1 rep max weighted chest to bar chin up, timecap 8’, then…
Strength work up to a 5 rep max front squat @RPE9 https://www.youtube.com/watch?v=FuV7O3iEjRM, timecap 9’, then 5×5 front squats @85% of your previous 5RM, timecap 13’ Metcon 2 rounds, 30’’ on, 30’’ off ghd hip extensions for max reps shoulder to overhead (43kg/30kg) for max…
