Strength (deload)
Deadlift
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
20 Kettlebell swing 24/16
15 burpee
Finisher
3min Plank
Olympic Lifting
Snatch balance
5-5-5-5-5
Strength (deload)
Deadlift
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
20 Kettlebell swing 24/16
15 burpee
Finisher
3min Plank
Olympic Lifting
Snatch balance
5-5-5-5-5
Strength
Front Squat
5/3/1 75% 85% 95%
For time
5 Rounds
8 deadlift 80/60
4 Ring Muscle up
Finisher
Tabata 6 rounds
20sec work 20sec rest
hollow rocks
Accessory/Strength
Kettlebell Roman Deadlift
3 x 5
Metcon
3 Rounds for time
15 push press 45/30
20 Kettlebells swing 32/24
Core Finisher
1min each side
Side plank dumbbell OH raised
+
1min plank
Olympic Lifting
Hang clean
1-1-1-1-1-1
Reminder we have a basic technique class tonight at 7:15pm run by coach Will
Strength
Strict press
5/3/1 75% 85% 95%
Deadlift
5/3/1 75% 85% 95%
Metcon
10min AMRAP
200m Overhead plate carry 20/10
10 Burpee onto plate
Olympic Lifting
Hang snatch
1-1-1-1-1
Partner WOD
15min AMRAP
20 synch burpee
20 synch sit up
*20 pull up
share reps
Rest 5min
Then
10min to find a
1RM squat clean
Strength
Push press
3×3 70%, 80%, 90%+
super set
Bent over row
3×3
Metcon
3 Rounds For Time
15 Toe to bar
20 single Dumbbell overhead squat 22.5/15
Strength
Front Squat
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds For time
30 air squats
20 sit ups
10 HSPU
Olympic Lifting
Snatch + OHS + Power snatch + OHS + Hang snatch + OHS
1-1-1-1-1
Metcon
50 hang power clean 45/30
20 pull up
50 Shoulder to overhead
20 pull up
50 Front rack lunge
20 pull up
Strength
Bench Press
3×3 70%, 80%, 90%+
Metcon
14min AMRAP
5 Ring Muscle up
2 Rope climb 14ft
10 box jump 24/20
Olympic Lifting
3 position clean
1-1-1-1-1-1
Strength
Back squat
3×5 65%, 75%, 85%+rep
-Super super set-
ME push up
3xME
Score + Total push up
EMOM 6min
3 muscle up or 4 bar muscle up or 5 strict pull up
Metcon
7Min AMRAP
1 Thruster 50/35
1 Burpee
2 Thruster 50/35
2 Burpee
3 Thruster 50/35
3 Burpee
continue….
Finisher
Hollow rock
5 rounds
20sec/work/rest
Olympic Lifting
Squat clean
5-5-5-5-5