STRENGTH: (22 minutes) Establish 1RM Back Squat MetCon: 8RFT 10 WB (20/14) 5 box Jumps (30/24) 1 clean (225/155) or 85-90% of 1RM of clean (can be power or squat)Read More
MetCon: Partner “filthy fifty” 100 box jumps (24/20) 100 jumping pull ups 100 KBS (53rx+/35/26) 100 walking lunge 100 K2E 100 push press (45/33) 100 back extensions (45/33) 100 WB (20/14) 100 Burpees 100 DU *split reps as needed. One partner works while the other will restRead More
STRENGTH: (15 minutes) 1 power snatch + 2 OHS @ 60 % of power snatch 1-1-1-1-1-1 MetCon: For Time: Buy In: 1000m row 2 Rounds of 400m run 30 push ups 15 power snatch (95/65)Read More
STRENGTH: (14 min) Back Squat 5×2 @ 85 % *last day before 1RM back squat next week MetCon: 15 min EMOM 5 DL (225/155) 10 air squats 15 sit ups *scale reps and weight as needed to complete reps within minuteRead More
MetCon 1: (10 minutes) Even minute: low plank hold Odd minute: 200 m run MetCon: For Time 150 WB (20/14) * athlete must complete 10 burpees after every 15 repsRead More