Pondělí:
Metcon:
AMRAP 8
2-4-6-8-10-12-...
DB STOH (each arm)
HR Push Ups
Rest 5
AMRAP 8
2-4-6-8-10-12-...
DB Alt. Snatch
After each set perform 30x DU/60x SU
Rest 5
AMRAP 8
2-4-6-8-10-12-...
DB Goblet Squat
Burpee
Úterý
Metcon:
In teams of 2
Partner A Skies 500m/400m + X reps of Power Cleans
After finishing X reps switch with partner B
X reps :
1st round - 15 reps
2nd round - 12 reps
3rd round - 9 reps
4th round - 6 reps
5th round - 3 reps
Rx 60/40
TC 25
Středa:
Heavy Day
Back Squat
E3MOM for 30min
10-8-6-5-5-3-3-3-1-1
Čtvrtek
Metcon:
15-12-9
Pull Ups
Box Jump
9-12-15
TTB
High Box Jump
TC 9
Pátek
Metcon:
EMOM 16
30sec on/30 sec off
A - Ring Dips
B - Swing
C - Ring Rows
D - Cossack Squats