warmup
400 m run
3 rounds : 10 squats , 10 hang clean jerk with bar, 10 kips, 10 hollow rocks
Metcon:
for time:
4 rounds for time:
25 medball cleans 20/14
15 toes to bar
10 clean and jerk 135/95
200 m run
Additional Work
strength: 10x3 push press 65-75%
cond: 3x 100 double unders , 15 kb swing rest 2 mins
gymnastics: 5x max handstand hold
warm up:
800 m run
2 rounds :
10 lateral lunges
10 kips
10 ground to oh plate
workout:
20 min emom
1 min: 10-12 db snatch 50/35
1 min: 10-15 pushups
1 min: 50 m farmer carry ( door to crosswalk and back)
1 min : 30 sec plank
extra work: stretch or make up missed
Warm Up:
200 m run
3 rounds
10 ring rows, 10 lat pull-ups, 10 kips, 10 squats
200 m run
Metcon:
Murph prep monday
400 m run
5 rounds
5 pullups
10 pushups
15 squats
400 m run
Additional Work
Strength:7x2 @ 80 back squat
conditioning: 3x 25 Russian kb swing 10 burpee over kb rest 2 min
gymnastics: 5x5 chest to bar pullups
04-17-24
Warm Up:
3 rounds
50 m high knees, 50 m buttkickers
10 pushups
10 kb swing
Metcon:
12 min amrap
10 burpee box jump
8 deadlift 225/155
50 double unders
Additional Work
10x3 bench @ 70
cond: 3x 200 m skip rest 2 min
gymnastics: 5x5 strict HSPU
04-16-24
Warm Up:
400 m run
3 rounds
10 db bent over row
8 db push press
10 lunge with pass through
Metcon:
4 rounds for time
250 m row
10 push jerk 135/95
10 front rack lunge 135/95
Additional Work
emomx 5 4 hang clean@ 70-75%
cond: 3x 15 cal bike 6 db thruster (heavy)
gymnastics: 5x5 ring dips