Conditioning
15min EMOM alt min
1min 14/10 cals row
1min 10 burpees
1min 30 double unders
METCON
For time:
12-9-6
Bodyweight bench press
Bar muscle ups
Lite/beginners
For time:
12-9-6
Bench press 135/95
Strict pull ups
Accessory work
Kettlebell press 3×10
Weightlifting
Hip squat snatch 5×5
Gymnastics
Accumulate 1min of Front planche
Core
Accumulate 1min of L-sit hold
FL1
500m swim
FL2
For time:
21-15-9
Wall balls 30/20
GHD situps
Strength
Squat cycle W8D1
6 sets
2 front squats
4 back squats
*bar at 90% of 1RM front squat
Note: Next week is deload week then testing, hang tight
METCON
For time:
21-15-9
Alternating dumbbell snatch 50/35
Toes to bar
Rx+
Dumbbell at 70/50
Knees to elbow
Lite/beginners
Dumbbell at 35/25
Abmat situps
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
skills
150 double unders AFSAP (as few sets as possible)
Weightlifting
Pendlay rows 5×5
Gymnastics
Accumulate 90sec of front planche
Core
3 rounds
15 GHD situps
15 back extensions
