Author: liam

Activation 5 rounds for quality:2 Lengths of Duck Walk5 Burpee Broad Jumps2 Lengths of Dumbbell Overhead Carry5 Calorie Machine Olympic Lifting Every 2:00 x 5 sets:1 Snatch Grip Push Press1 Snatch Grip Push Jerk1 Snatch Balance*Build to 60% of 1 Rep Max Snatch* Metcon "Airborne"6 rounds for time:45 Double Unders30...

Metcon “Mindreader” Ascending Ladder for 20:00: 1-2-3-4-5-6… “X” x 100m Echo Bike OR 50m Row Power Cleans 115lbs/85lbs) Lateral Barbell Burpees Accessory Work Every 4:00 x 3 Giant sets: 1 Turkish Get Up (Left Arm) 50’ Overhead Carry (Left Arm) 1 Turkish Get Up (Right Arm) 50’ Overhead Carry (Right...

Gymnastics 10 minutes to practice: Handstand Walking OR Handstand Push Ups Metcon AMRAP 9: 3-6-9-12-15… Squat Snatches (95lbs/65lbs) Toes-to-Bar Modifications Toes-to-Bar -Hanging Knee/Leg Raises -Situps Accessory Work Every 8:00 x 3 Giant sets: 15 Double Dumbbell Stiff Legged Deadlifts 20 Barbell Front Rack Reverse Lunges (10/leg) 20-30 Weighted Sit Ups

Strength Every 3:00 x 5 sets: Set 1 - 10 Back Squats Set 2 - 8 Back Squats Set 3 - 6 Back Squats Set 4 - 4 Back Squats Set 5 - 2 Back Squats *Build to a heavier 2 rep than last week* Odd Object Conditioning 25 minutes...

Metcon "Wise Men" On the 0:00… AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks (135lbs/95lbs) —REST 3:00— AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks (155lbs/105lbs) —REST 3:00— AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks (185lbs/135lbs) On the 20:00… 7:00...

Gymnastics EMOM 5: 20 Double Unders Max Distance Handstand Walk OR Bear Crawl *Rest :30s after each minute* Burpee Cycling For time: 50 Burpees Box Jump Overs (24”/20”) TIME CAP - 6:00 Metcon "Pull It Together" AMRAP 13 600m/500m Row OR 1200m/1000m Echo Bike 9 Deadlifts (275lbs/185lbs) 12 Single Dumbbell...

Olympic Lifting Every 2:00 x 5 sets:1 Snatch Pull1 Power Snatch1 Overhead Squats1 Snatch Balance1 High Hang Snatch*Keep weight light, and focus on technique*15 minutes to build to:1 Rep Snatch (Moderate Weight) Metcon "Tricycle"For time:Buy-In: 60/40 Calorie Row OR 40/30 Calorie Echo BikeDirectly into…30-24-18-12Alternating Dumbbell Power Snatches (50lbs/35lbs)Chest-to-Bar Pull UpsThrusters...

A) SNATCH 30 minutes to build to a:1 Rep Squat Snatch (Moderate Weight) B) CLEAN & JERK 30 minutes to build to a:1 Rep Clean & Jerk (Moderate Weight)

A) Olympic Lifting 15 minutes to build:High Hang Power Snatch Hang Power Snatch (Moderate Weight) Metcon "Closing Time"On the 2:00 x 10 rounds:30 Double-Unders5 Power Snatches (115lbs/85lbs) Max Meter Row in Time Remaining *SCORE IS TOTAL METERS* Modifications Double Unders-Single Unders-Double Taps-Plate Hops