Month: April 2019

More Handstand push ups Front Squat (Weight) 4×4 Metcon (Time) E4MOM x 4 rounds 20 pistol squats* 10 strict HSPU 5 bar muscle ups

Bye April Snatch (Weight) Snatch from hang (above knees) 6×2 sets 1&2 @ 70% sets 3&4 @ 75% set 5 @ 80% set 6 @ 80%+ Metcon (AMRAP – Rounds and Reps) Amrap 11 minutes Row 250m 10 clean & jerks @ 135/95 5 strict pull ups

what’s TABATA with you Handstand Push-ups (Max reps) 5 x 1 minute HSPU, on box rest 3 minutes between sets Metcon (AMRAP – Reps) – Burpees – Deadlifts @ 115/95 lbs – box jumps @ 24/20 – Front squats @ 115/75 lbs

Front rack madness Pull-ups (Max reps) 5 sets of max strict pull up, rest 3 mins between sets Metcon (Time) 21-15-9 Power cleans thrusters push jerks @ 155/105

Recovery…. kind of Metcon (Time) E4MOM x 6 500m Rowing (1000m bike/500m ski/400m run) 70 double unders recovery air squats with remaining time.

Marianne Deadlift (Weight) Clean grip deadlift 5 x 3 @ 85% Class: in order to have enough time to setup well for the metcon, reduce sets to 3 x 3 @ working weight. Metcon (AMRAP – Rounds and Reps) « Marianne » Amrap 24 minutes 4 clean and jerks @ 185/125 20 pull ups 16… Read more »

Long weekend blues Toes 2 bar (Max reps) EMOM 8 minutes 10-15 perfect straight leg and arm TTB Metcon (Time) 5 rounds for time 6 power snatch 135/95 8 OHS 10 bar facing burpees OPEN: 115/75 CLASS RX: 115/75

Easter Monday Back Squat (Weight) 5 x 3, tempo 3.3.1.1 @ 65-70% Metcon (AMRAP – Rounds and Reps) Amrap 14 minutes 50′ front rack DB lunges @ 50/35 12 DB hang power cleans/arm 12 Feet elevated ring rows

Good Friday (closed) Back Squat (Weight) 5×10 @55-60% Metcon (Calories) Row 20 minutes every 5 minutes stop and perform: max strict HSPU 5 Hang Power cleans @ 65% (best power clean)

Team Work Thursday Metcon (AMRAP – Rounds) 2 rounds Amrap 3 minutes Step ups @1 DB 50/35 (24/20’’) Amrap 3 minutes burpees Amrap 3 minutes TTB Amrap 3 minutes box jumps Armap 3 minutes DB snatch @50/35 Rest 30 seconds between amraps.