Archief voor juni 2023

3 x Amrap 3 20 wall-ball shots 14/20lbs15 toes-to-bars Rest 2:00 between Amrap’s

HEAVY DAY Thruster for load 5-5-5-3-3-3-1-1-1 Lift every 3:00 Score: Load

Amrap 12 10 Dumbbell snatches 15/22.510 Burpee box jump-overs 20/24inch

EMOM 20 Even minutes: 3 power cleans 70/102.5Odd minutes: Max calorie row

Benchmark RETEST! Conditioning challenge 10 minutes to establish max meters on a rower 1 min transition 10 minutes to establish max meters on assault bike

TEAM 2 WOD Amrap 20 10 Kettlebell sumo deadlift high pulls 16/248 box jumps 20/24inch6 sit-ups One partner completes a whole round at a time, then switch.Sprint!

30 Muscle ups for time

Amrap 20 3-6-9-12-15… etc.. Handstand push-upsClean and jerks 42.5/62.5Calorie row

Every 5:00 x 3 sets for reps 800-m run Max reps DB box step-ups 20/24inch/ 15/22.5 Use one Dumbbell

HEAVY DAY Bench press 10-10-10-10-10 Intended Stimulus High volume, upper body bench pressing heavy day.All sets should be at 70% or greater of athletes’ 1-rep-max bench.Build to a heavy set. Lift once every 5:00