250317

Hero Class

“Bull”
2RFT
200 DU
50 OHS @70/50
50 Pull Up
1 mile run

240317

A. Skills

3RNFT
5 High hang Squat Clean @30/20
5 Hang Squat Clean (Pause Hang)
5 Hang Squat Clean

B. Metcon

For Time
40 Front Squat @50/35
30 Squat Jump BB
20 Clean&Jerk
30 Squat Jump BB
10 Power Snatch
30 Squat Jump BB

230317

A. Volume/Strenght

EMOM 10′
– 40″ Strict HSPU
– 30″ DU

B. Metcon

4R
1′ SDLHP @40/25
1′ Box Jump
1′ Sit up
1′ Pull Up
1′ rest

220317

A. Metcon

21-18-15-12-9-6-3
Muscle Snatch @30/20
Push up

B. Core Strenght

5RNFT
30″ Hollow
20 Sit up

210317

A. Conditioning

EMOM 10′
– 10 air squat + 10 Burpee

B. Metcon

3 x 3’on/1’off
25 T2B
max DU

200317

A. Metcon

Open 17.4

Amrap 13′
55 DL @100/70
55 WallBall
55 cal row /500mt run
55 HSPU

180317

“Hero Class”

“Hall”
5RFT
3 Clean @100/70
200mt sprint
20 kb snatch
2′ rest

A. Metcon

3 x 4’on/1’off
6 PC @50/35
12 Alt. Pistol

170317

A. Conditioning

Amrap 6′
25 DU
10 Burpee

B. Metcon

4RFT
5 Bar MU
15 WallBall
10 T2B
200 mt run

160317

A. Metcon/Volume

EMOM 20′
– 30″ FS @40/30
– 12 pull up
– 30″ Bar Facing Burpee
– 1′ rest

150317

A. Skills

3RNFT
5 High Hang Muscle Snatch
5 OHS
5 Snatch drop

B. End Day

1600 mt run
2′ rest
800 mt run
1:30
400mt run

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