METCON
Warm Up
AMRAP 5 mins
6 box step ups
3 Inchworm
5 BB RDLs
10 Band Pull Through
EMOM x 10 Min
3 Pause Deadlifts
— pause 2 sec at the knee before finishing your rep
Metcon (Time)
For Time:
40 Wallballs (9/7 kg) | (7/5 kg) | medball thruster
30 Alt DB Snatch [22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)
20 Single Arm DB Front Rack Walking Lunge [22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)
10 Box Jumps
400m run
10 Box Jumps
20 Single Arm DB Front Rack Walking Lunge Steps
30 Alt DB Snatch
40 Wallballs
Gymnastic Strength
Warm up (corework)
Every :90 x 3
8 V-ups
8 lying leg raise
8/8 bicycle crunch
Barbell hip thrust
4 Sets:
8 Barbell hip thrust
*Build weight over the 4 working sets
Supersets 1
3 set of
6/6 KB Farmers hold Curtsy lunge
60 m or 2 laps Double KB front rack carry
Superset 2
3 Sets:
8 Close stance Landmine squats
8 Burpees broad jump