Oly lift prog W2D3 Clean and Jerk 3-3-3-3-3 Clean pull 2-2-2-2 @110% of 1RM Back Squat 3-3-3-3-3 METCON 3 rounds for time 20 Kettlebell swings 53/35 20 Double unders
Accessory series #2 Pendlay rows 5-5-3-3-1-1 Hanging L-sit hold 4 x max time METCON Death by Thrusters 115/75 Minute 1- 1 thruster Minute 2- 2 thrusters Minute 3- 3 thrusters Minute 4- 4 thrusters Continue adding 1 rep each minute until you can no longer finish the reps. Bonus: If you can’t attend a class…
Oly lift prog W2D2 Overhead squat 3-3-3-3-3 Push press 3-3-3-3-1 Push jerk 3-3-3-3-1 METCON 5 rounds of: 30 wall-ball shots, 20-lb. ball 5 squat snatches Rest 2 minutes
12-9-6 reps for time of: 225-lb. squat cleans Muscle-ups
Oly lift prog W2D1 Power Snatch 3-3-3-3-3 Snatch pull 2-2-2-2 (110% of 1rm) Front squat 3-3-3-3 (1 sec pause rock bottom) METCON Complete as many rounds as possible in 10 minutes of: 20 box jumps, 24-inch box 10 handstand push-ups
“Sand bagged” 600 meters sand bag carry run 60/40 Then 5 rounds of: 5 one arm sand bag push ups switch 5 sand bag cleans alt shoulders 5 sand bag thrusters alt shoulders 5 sand bag shoulder to overhead 10 sand bag walking lunge steps (5 each) Then 600 meters sand bag carry run
For time: Run 5k
Strength Deadlift 5-5-5-5 METCON For time: 21-15-9 Ring push ups Chest to bar pull ups
METCON For time: 15 one arm overhead squats, right arm 35/20 30 double unders 30 med ball cleans 20/14 15 ring muscle ups 30 pistols 30 knees to elbows 15 one arm overhead squats, left arm 35/20 30 wall balls 30 burpees to a 6 inch target 15ft handstand walk Oly lift prog W1D2 Overhead…
Accessory movements series #1 Bulgarian split squats 5-5-5-5-5 Barbell reverse curls 5-5-3-3-1-1-1 Barbell hip extensions 10-10-10-10 METCON 10 minutes AMRAP 20 push press 95/65 20 sit ups
