Category: Uncategorized

METCON 10 rounds for time of: 5 Devil’s Presses 50/35 10 Toes to Bar

STRENGTH: Back Squat:  EMOM every 2 minutes for 10 minutes • 3 backsquats starting @77% and increasing weight every round. Followed by: • 3×10 Banded

STRENGTH: Bench Press: • EMOM for 10 minutes: min 1: 8-10 barbell bench press @ 78% min 2: max effort ring rows, goal is to beat

STRENGTH: Front Squat: • Establish new 1Rm Midline work: EMOM for 9 mimutes • min1: Ring Plank: 45 sec unbroken • min 2: 10-15 barbell sit-ups,

STRENGTH: Back Suat: • 1×5 @ 70% • 1×5 @ 75% • 1×5 @ 80% • 2×3 @ 85% METCON Every 5mins for 15mins 200m

METCON 2 Rounds for time: 40/30 Calories of Ski-Erg or Row 30 Burpee Box Jump Overs 24/20 200 Double-Unders 100ft Handstand Walk Handstand Walk alternatives:

STRENGTH: Barbell OH walking lunges • 3×12 @ 76-88% of snatch 1 RM, six each leg • 3×5 banded snatch grip RDL’s @90% of snatch

STRENGTH: Bench Press: • 6-8 reps dumbell hammer grip x3, rest 60 seconds or less •Ring rows max reps x3, rest 60 seconds or less

STRENGTH: Front Squat: • 1×5 @ 70% • 1×5 @ 75% • 1×5 @ 80% • 2×3 @ 85% • Ring Plank 30-60 sec unbroken,

STRENGTH: Back Suat: • Find 3 RM •Snatch pull + Hang Snatch(from knee) 3×1 @ 72% of snatch METCON Every 10mins for 20mins: 50 Double