Saturday, June 22nd
Warm-up
A. Bike/Row/Run/Ski
3 rounds
1 minutes @easy-mod*
*Nose breathing
30 seconds elbow plank
5 slamball @70%
rest 3-5 minutes
3 rounds
1 minutes @easy-mod*
*Nose breathing
30 seconds elbow plank
5 slamball @70%
rest 3-5 minutes
B. 2 rounds
5 med ball swing passes/partner
5 ‘’wallballs’’ passes/partner
5 med ball plank passes/partner
5 med ball lunges passes/partner
2 rounds
10 seconds bike/row/ski @hard/ partner
3 wall climb/partner while the other hold a HS position
Metcon
Metcon (Time)
For time
20 strict HSPU
30 power snatches @135/95
40 cal bike/row
50 wallballs @20/14
1km run
50 wallballs @ 20/14
40 cal bike/row
30 power cleans @135/95
20 HSPU, kipping
20 strict HSPU
30 power snatches @135/95
40 cal bike/row
50 wallballs @20/14
1km run
50 wallballs @ 20/14
40 cal bike/row
30 power cleans @135/95
20 HSPU, kipping
Comp
Conditioning
Metcon
Ski 15 minutes
Every 90 seconds perform:
10 seconds all out
10 seconds @easy
10 seconds all out
Weightlifting
Metcon
2x
EMOM 6
1st. 2-3 Power clean @85%+
2nd. 6 jumping squats
3rd. 3 Clean pulls @100%
EMOM 6
1st. 2-3 Power clean @85%+
2nd. 6 jumping squats
3rd. 3 Clean pulls @100%
rest 2-3 minutes between each EMOM.
Accessory
Metcon
4 sets
5/5 Double KB front rack deficit reverse lunges
4/4 jumping pistols (on box)
30 air squats
5/5 Double KB front rack deficit reverse lunges
4/4 jumping pistols (on box)
30 air squats
rest 2 minutes
Core
Metcon
3 sets
5/5 Single leg strict TTB
10-15 Unbroken Kipping TTB
rest as needed
5/5 Single leg strict TTB
10-15 Unbroken Kipping TTB
rest as needed
Single leg TTB:
Post chain
Metcon
Reverse hypers
4 x 15
4 x 15
Jumping pistols: