weightlifting: E2MOM for 10min 2-2-2-2-2 Hang Power Clean metcon: 10 rounds 10 swing 24/16kg 10 box jump over TC 11 min

CLEAN

Weightlifting: EMOM 10 12-15 KB Swing Metcon: 20-40-60-80-100 calorie row / ski 10-20-30-40-50 ab-mat sit-ups TC 23min

KAREN 150 wall balls for time medball 9/6kg TC 15min #TheGirls

HEAVY DAY Shoulder press 3-3-3-3-3 Push Press 3-3-3-3-3 Push Jerk 3-3-3-3-3

Gymnastics: A) pull ups 5 rounds ( each round = 75sec) Beginners: 15sec chin over bar hold + super slow eccentric rep Intermediate &...

💪 It’s dumbbell Monday 💪 Weightlifting: E2MOM for 10 min (5 sets) 10-12 Dual DB squat clean Metcon: EMOM 20 Odd: 5 db snatch + 5 db...

Power Snatch 1) starting position 2) halting snatch deadlift 3) power snatch a) emom 4 1 hang snatch high pull 1 snatch high pull b) emom...

Weightlifting: E2MOM for 10min 6-8 reps of Bench-press (moderate-heavy load) Metcon: Tabata row 2 min rest Tabata ski-erg 2 min rest...

Gymnastics: A) Ring dip 5x 20sec on / 40sec off B) Ring plank hold 3x 1min on / 1min off Metcon: 150 Air Squats 60 Ring Rows 100 Air...

Weightlifting: EMOM 10 10x hip thrust (moderate load) Metcon: 10-9-8-7-6-5-4-3-2-1 KB Swing (x2) KB STOH Left arm KB STOH Right arm...

Gymnastics: A) Chin over bar hold 5x 15 sec on / 45 sec rest B) 90° elbow hang hold 5x 15 sec on / 45 sec rest C) elevator pull up 5x (5...

Weightlifting EMOM 8 complex of 1 Power Clean 3 FSQ Metcon 5 rounds 10 Power Clean 10 Burpee Over Bar TC 10

Hang Power Snatch checklist: 1) overhead position 2) hang position 3) jump and bump 4) pull 5) punch 6) voilà -> hang power snatch EMOM...

Heavy day 2 heavy reps of Deadlift E3MOM for 21 min Build up the load

Gymnastics: 5 rounds 15sec chin over bar hold 45sec rest 30sec push ups 1:30 rest Metcon: EMOM 17 A - DB Snatch right arm x12-15 B - DB...

Weightlifting RTN split squat 3x12-15 per side rest 90sec Metcon 3 rounds 500/400m row odd object carry for 500m TC 20

Skill: practice double-unders metcon: amrap 12 20x double unders / 40x single unders 20x cross body V-ups 20x box jump

Skill: Clean @ jerk technique priority work Metcon: “Paced Grace” Every 30sec for 15min 1 rep of clean and jerk rx 60/40kg rx+ whatever...