Tuesday, June 11th
Warm-up
Warm-up
A. HRactivation
Bike/Row/Ski
6 minutes @low intensity
On the last 4 minutes, sprint the first 5 seconds of each minute.
Bike/Row/Ski
6 minutes @low intensity
On the last 4 minutes, sprint the first 5 seconds of each minute.
Weightlifting
Deadlift (8 x 3)
Metcon
Metcon (Time)
30-20-10
Double DB hang snatch @ 50/35
100 DU
Thrusters @ 95/65
Rest exactly 60 seconds after the round of 30s
Double DB hang snatch @ 50/35
100 DU
Thrusters @ 95/65
Rest exactly 60 seconds after the round of 30s
Comp
Conditioning
Metcon (Time)
Assault bike
2 rnds
40-30-20-10
rest 1:30 between sets
3 minutes between rounds
2 rnds
40-30-20-10
rest 1:30 between sets
3 minutes between rounds
Power conditioning
Metcon
6 rounds
6 heavy wallballs @ 30/20 @ above 10′
6 slamballs @ 50/30
6 heavy wallballs @ 30/20 @ above 10′
6 slamballs @ 50/30
Core
Metcon
Hollow body hold
5 rounds
40 seconds on
20 seconds off
5 rounds
40 seconds on
20 seconds off
Post chain
Metcon
Bulgarian deadlift with BB
4 x 10/leg @ light
4 x 10/leg @ light
8 x 3 @ 30%+ bands
rest 60 seconds between sets