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Components

Metcon

Gymnastic Strength

Metcon

Settings

Workout

MOD 1631

Warm-up

15 min. Trainer‘s choice.

Weightlifting

Metcon (Weight)

On the 2:00 x 5 Sets:
1 Power Clean and Jerk
2 Power Snatches
5 Thrusters
Build up to an excellent sequence.

WOD

2: Metcon (3 Rounds for reps)

"Limitless"
Teams of 2 or 3 athletes :
AMRAP 7:
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:
75/50 Calorie Assault Bike
Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP 5:
50/30 Calorie Assault Bike
Max Thrusters (95/65)

Gymnastics

3 Rounds Not for Time
Run 200m
Quadruped Crawl 30m
30sec Wall Facing HS Hold
30 sec Hollow Rocks
30 Sec Supermann Rocks

2: Gymnastic Strength

E2MOM for 12 Minutes
Odd: max strict Ring Dips
Even: max strict Pull Ups

3: Metcon (AMRAP - Rounds)

10 Min Amrap
Heavy Cindy
5 C2b Pull ups
10 Ring dips
15 Goblet Squats
Rest 3 min
Amrap 7 Cindy

KB 24/16 Kg

PUMPING IRON

1: Metcon (AMRAP - Rounds and Reps)

In T3:
15 min. „QUALITY AMRAP".
100 feet Sled Drag ahap
10 Bent over Barbell Row ahap afer each round.

You go, i go.
25 min. Session

Metcon (No Measure)

OTM X 20
1: 10 Barbell Rollouts
2: 30 sec. D-Ball Bear Hug ahap
3: 10 Barbell Good Mournings
4: 10 DB Preacher Curls (Tempo 102)

All reps for quality

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, 26, July 2018

Male Clients