Monday 2.12 ->
Press 3×3
– then add weight –
Pushpress 3×3
(heavier than last week)
Metcon:
5 Rounds for time
6 Pushpress (40/30kg)
9 Burpee Over bar
12 Abmat situp
Tuesday
HBBS 3×5
(heavier than last week)
Metcon:
From the rack:
30 Backsquat @ 50% of 1RM (one rep max)
40 Doubleunder
20 Backsquat
30 Doubleunder
10 Backsquat
20 Doubleunder
No DU’s? 1:30min DU attempts on every DU phase.
Wednesday
Clean 5×5 @ 70% of 1RM (one rep max)
OR
Clean technique
Metcon:
3 Rounds for time
8 Power clean 50/35kg
10 Boxjump
12 KBS 24/16kg
14 HR Pushup
Thursday
Olympic weightlifting / Open Gym / Rest Day
OHS skill
Good morning 3×8
Friday
Independent Day WOD 11:00!
Pullups 3xME (Max effort) rest 120s between sets
“Independent Day metcon”
30 Splitjumps
30 Deadlift (60/40kg)
30 Pullups
20 Splitjumps
20 Deadlift (60/40kg)
20 Pullups
10 Splitjumps
10 Deadlift (60/40kg)
10 Pullups
-Then 2min AMRAP of Double Unders-
Score time and reps (DU)
example: 15:00 / 62
Saturday
Front Squat 4×4 (~80-85% of 1RM)
“TEAM WOD”
10 Burpees
10 Thrusters (40/30kg)
8 Burpees
8 Thrusters
6 Burpees
6 Thrusters
4 Burpees
4 Thrusters
2 Burpees
2 Thrusters
While other does, other rests. Both does 10, then 8, then 6 etc.
Sunday
Open Gym / Rest Day