Strength 3-4-5-4-3 weighted pull ups, timecap 9’ fill up with regular pull ups, then with negative, then with 5×12 ring rows Strength ramp up to a heavy set of 4 deadlifts, timecap 10’ newer athletes scale with sets of 6 Metcon for time 1…
Strength ramp up to a heavy set of 1 turkish get up, timecap 10’ Metcon AMRAP20’ 20 kettlebell deadlifts (24kg/16kg) 20 push ups 20/16 kcal bike or row 20 pull ups 20 sit ups pull ups: perform butterfly, kipping or strict, fill up with…
Gymnastics triple under practice, timecap 5’ scale with double under practice Weightlifting ramp up to your daily technical 3RM hang squat clean, timecap 9’ Metcon 12-9-6 hang squat cleans (60kg/40kg) burpee chest to bar pull ups no timecap, estimated time 15’ hang squat cleans:…
Strength 10×2 ramp up overhead squats, timecap 12’ Metcon 5 rounds for time of 15 american kettlebell swings (24kg/16kg) 20 single arm kettlebell lunges (24kg/16kg) 10 p-bar dips no timecap, estimated time 15’ goal is to go unbroken on every set, rest accordingly between…
Strength ramp up to your daily technical 5RM back squat, timecap 10’ Metcon 4 rounds for time of 20 back squats 20 kipping pull ups 20 push ups no timecap, estimated time 18’ back squats: work with approximately 50% of your 5RM kipping pull…
