Category: Uncategorized

STRENGTH 3 Sets Weighted Chinese Plank x 1 min Weighted GHD Hip Extentions x 10 Reps METCON For Time 3 Rope Climbs 32 Kettle Bell

STRENGTH: EMOM for 12 minutes: • min 1: empty barbell good mornings x12 • min 2: empty barbell dip and drives x10 for jerk practice

STRENGTH: Establish 1RM strict press METCON Every minute, on the minute, for 15 minutes: Minute 1 – 5 Bar Muscle-Ups Minute 2 – 10 Thrusters

STRENGTH: 200ft front racked kb(2 KB’s) walks x2 red/grey Followed by 3×10 shruggs with the same KB METCON 5 Rounds for time: 200m Ski 10

STRENGTH: EMOM: for 12 minutes: • min 1: Strict pull ups x8 • min 2: max dubs • min 3: leg raises hanging from rig x10 •

STRENGTH Barbell Hip Extensions 3 Sets x 10 Reps 135/95 GHD Hip Extensions w/Overhead “Y” 3 Sets x 8 Reps Barbell Roll Outs 3 Sets

STRENGTH: Take 15 minutes to establish a 1RM overhead squat. Followed by: EMOM for 5 minutes: Reverse hypers on bench X 12 METCON Complete as

STRENGTH 6min EMOM •min 1: 12 bird dogs •min 2: 45 superman hold •min 3: 12 GHD sit ups Followed by: Clean and Jerk: 1

STRENGTH Back Squat: Every 90 sec 6 sets x 8 reps @ 70% METCON 3 Rounds For Time: 100 Double Unders 10 Bar Muscle-Ups 10 Snatches (155/105

STRENGTH: EMOM: for 12 minutes: • min 1: Max unbroken DU • min 2: 45 sec walk out planks • min 3: 6 explosive box jumps with