marzo 22, 2019

Strength

4 Sets at 60% of Front Squat PR or 75% of Clean & Jerk PR 

1 Power Clean 

2 Hang Squat Clean 

3 Front Squat

··

Metcon

Diane

21-15-9 

Deadlift #100/70

Handstand Push-Ups

 

 


marzo 21, 2019

Gymnastics Strength 

5-5-5 Weighted Srtict Pull-ups

2 Sets of Strict Pull-ups to fail

1 Set of Kipping/Butterfly Pull-ups to fail

··

Metcon

For Time

30 Meters HS Walk 

60 kb. Snatches #24/16

90 AbMat Sit-ps 

120 Double-unders

90 Air Squats 

60 kb. Cleans 24/16

30 Meters OH Lunges #24/16

 

 


marzo 20, 2019

Metcon

Part A.

50 Rounds

2 Push-ups 

1 Burpee 

With 9/7kg. Vest 

Part B.

30 Tyre Flip Jump In Jump Out 

Part C.

1000 Meters Row 

1000 Meters Run

 

 


marzo 18, 2019

Skill 

Snatch

··

Weightlifting

12-9-6

Snatches #60/70/80% of 1RM

··

Metcon

8 min. AMRAP

5 Man Makers #20/12,5

200 Meters Run

 

 


marzo 15, 2019

Metcon

Part A.

21-15-9 

Power Snatches 43/25

Overhead Squats 43/25

Part B.

21-15-9 

Wall Ball Shots 9/7

Push-ups 

Box Jumps 24/20″ 

Kb. Swing 28/20

Part C.

21-15-9 

Ring Dips 

3-2-1 

Legless Rope Climbs