fbpx
';
side-area-logo

 
 
 
 
 
 
 

Monday

Push jerk – Heavy triple

Split jerk – Heavy single

Metcon:
2 rounds for time
21 wall ball
21 KBS 24/16
21 push press 40/30
21 abmat sit ups

Tuesday

Gymnastics conditioning:
EMOM 35:
1: x strict pull + x kipping pull up (you pick reps)
2: 5 HSPU (10 perfect push ups) + 10 back extension
3: 10-15 T2B / V-UP
4: 7 burpees + 14 air squats
5: rest

Wednesday

Back squat: Heavy single

Metcon:
21-15-9
hang squat clean 50/35
C2B

Olympic: power snatch

Thursday

WOD (S):
Every 5 mins for 6 sets
400m run
15 thrusters 40/30
15 pull ups

Test round and scale reps down to 12-10 if needed

Friday

Deadlift 3 x 10 (technique check)

Metcon:
For time
1 Bear complex 50/35
3 rounds of Cindy
12 T2B
1 Bear complex 50/35
2 rounds of Cindy
10 T2B
1 Bear complex 50/35
1 rounds of Cindy
8 T2B

Saturday

No classes. Autumn competition2 11:00 ->

 

Recommend
Share
Tagged in