Monday
Back squat: 1RM
Metcon:
1 HBBS (bodyweight)
10 push ups
2 HBBS
10 push ups
…
10 HBBS
10 push ups
Tuesday
Technique: kipping pullups, butterfly pullups, thrusters
Metcon:
“FRAN”
21-15-9
thrusters 42,5/30
pull ups
Wednesday
Press: 1RM
Metcon:
2 min amrap
air squats
– 3 min rest –
2 min amrap
burpees
– 3 min rest –
2 min amrap
pull ups
– 3 min rest –
2 min amrap
T2B
Thursday
Olympic weightlifting: Power clean 1RM / Mobility&Movement
Friday
Deadlift: 1RM
HEAVYMETAL FRIDAY
20 min amrap
1 bodyweight deadlift
1 burpee
2+2, 3+3… as far as possible.
Saturday
TEAM WOD 10:00, open doors 11-13
Sunday
Open doors 11-13