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Monday

Establish 1RM in HBBS

Metcon:
30 back squat @ 50%
40 DU
20 back squat
40 DU
10 back squat
40 DU

Tuesday

Every 30s for 5 mins:
3 x strict pull up
(10 sets)

ring dips 2×10
hspu 2×10
(or prac handstand)

Metcon:
5 min amrap:
3 pull ups
5 hang power clean 70/45
7 wallballs

Wednesday

Find max for complex: 1 push jerk + 1 split jerk

Metcon:
10 min amrap
10 push press 35/25
10 burpees
10 sit ups

Thursday

Olympic: power snatch 1RM, mobility&movement

Friday

“FILTHY FIFTY”

  • 50 Box jumps (60/50 cm)
  • 50 Jumping pull-ups
  • 50 Kettlebell swings (16/12kg)
  • 50 steps walking lunge
  • 50 Knees to elbows
  • 50 Push press (20/15kg)
  • 50 Back extensions
  • 50 Wall ball shots (20/14 lbs)
  • 50 Burpees
  • 50 Double unders

 

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