gymnastics triple under practice, timecap 4’ scale with double under practice strength ramp up to a heavy set of 1 turkish get up, timecap 9’ metcon 3 rounds of 1’ work, 30’’ rest double unders plate overhead walk (25kg/15kg) wall balls (9kg/6kg) farmer’s carry…
strength emom8’ 1 ramp up back squat metcon 25 rounds of 1 strict hand stand push up 1 strict toes to bar 1 back squat (80kg/55kg) timecap 20’ pick a weight equaling your reps in hspu and bs, e.g. if you can perform 5…
metcon fran 21-15-9 of thrusters (43kg/30kg) pull ups estimated time 7’ thrusters: pick a weight for 15 unbroken reps when fresh fill up pull ups with ring rows strength emom7’ 2 ramp up shoulder presses, then 3×2 shoulder presses, timecap 3’ metcon tabata, alternating…
strength emom7’ 1 ramp up overhead squat, then 4×1 overhead squats, timecap 4’ metcon baseline 500m row 40 air squats 30 sit ups 20 push ups 10 pull ups estimated time 5’ start in heats if not enough rowers gymnastics ring muscle up practice…
gymnastics kipping toes to bar practice timecap 5’ scale with kipping toes to ring practice first, then with kipping knees to elbows on rings strength emom8’ 1 ramp up thruster, then 3×1 thruster, timecap 3’ metcon amrap4’ 1 double dumbbell thruster (15kg/10kg) 1 ring…
strength 9×1 ramp up deadlift, timecap 11’ perform 2-4 strict ring dips after every rep scale ring dips with push ups metcon 2 rounds for time of 400 meter run 20/20 kettlebell overhead lunges (24kg/16kg) 40 american kettlebell swings (24kg/16kg) 20/20 kettlebell russian twists…
strength emom10’ 1 ramp up front squat metcon 6 rounds for time of 1 peg board ascent 15/12 kcal row 1 front squat (80kg/55kg) 10 box jump overs (61cm/51cm) estimated time 16’ scale peg board with height first, then with 5 strict pull ups,…
weightlifting emom9’ 1 ramp up cluster, then 4×1 cluster, timecap 4’ metcon 7 rounds for time of 5 strict ring pull ups 5/5 single dumbbell clusters (22.5kg/15kg) 10 burpees over dumbbell estimated time 15’ fill up pull ups with ring rows clusters: pick a…
