Category: Uncategorized

METCON 4 Rounds for Time: 400m Sprint 20 Burpee Box Jump Overs 24/20 10 Overhead Squats 95/65

STRENGTH: EMOM for 6 minutes Barbell One-legged squats x8 each leg @50% of back squat. Slow & controlled. Scale accordingly Followed by: EMOM for 5

STRENGTH EMOM for 5 minutes Snatch Dead lift with 3 second hold below the knee x5 @ 90% of snatch Followed by: Every 90 minutes

STRENGTH: EMOM for 4 minutes 12 GHD Back Extensions Followed by: EMOM for 5 minutes: 12 front racked KB box squats on 20′ box green/yellow

200 meter ski sprints x3  15 second rests  STRENGTH EMOM: for 12 minutes: • min 1: 15 GHD situps, super strict, do not break parallel • min

METCON 20min AMRAP 20/16 Calorie Bike 15 Burpee Box Jump-Overs 24/20 10 Devils Press 50/35 Accessory Work GHD Hip Extensions w/Overhead “Y” 3 Sets x

400 meter row 2×6 jumping lunges 2×6 explosive box jumps squats  30/24 2×8 pause squats with 20lb med ball, 3 sec pause STRENGTH Back Squat:

•10 cal sprints on bike, 10 sec rest x3 •2×10 pass throughs •bird dogs x12 each side •push ups x20 •bent over reverse flys with

•500m sprint on rower x1 •Barbell good mornings into squat 2×8 •Barbell strict press 2x 8 •kb tempo thrusters, 3 sec decent x 10 STRENGTH:

200 meter ski sprints x3  15 second rests  STRENGTH: EMOM: for 12 minutes: • min 1: 15 GHD back extensions • min 2: BB single leg dead