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Monday

Back squat or Front squat: 5 – 5 – 5 – 5 – 5

Metcon:
EMOM 8
8 hang power clean 40/30 + 8 burpees

Tuesday

Gymnastics / pull ups + HSPU super sets:
Sets 1 – 2
Max reps strict pull ups + max reps strict HSPU
Sets 3 – 4
Max reps kipping pullups + max reps kipping HSPU

No rest between movements, rest 2 min between sets

Metcon:
AMRAP 15
40 DU
30 abmat sit ups
20 medball squat clean
10 push ups

Wednesday

Push jerk: 3 – 3 – 3 – 3 – 3

Metcon:
Complete 100 wall balls
Every minute you perform burpees, when clock hits 1:00 you do 1, when clock hits 2:00 you do 2 etc…
Keep adding until you’ve completed 100 wall balls. If you cant keep up because you’re doing too many burpees, consider yourself timecapped.

Thursday

Teams of 3: “Any Minute”
On the minute x 24 (6 rounds)
1: 1 round of Cindy
2: 10 hang power clean 50/35
3: Max calories on rower
4: rest

Cindy is 5 pull ups, 10 push ups and 15 air squats. Score is total rowed calories.

Friday

“Bear complex” heavy single
1 power clean
1 front squat
1 push press
1 back squat
1 push press (BTN)

Metcon:
1 round of bear 60/40kg (or 75-80% of HS)
10 T2B
20 KBS 24/16
2 rounds of bear
10 T2B
20 KBS
3 rounds of bear
10 T2B
20 KBS

Saturday

Team WOD 11:00

 

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