150417

HERO CLASS

“Bulger”
10RFT
150mt run
7 C2B
7 FS @60/40
7 HSPU

A. Metcon

3RFT
20 Pistols
40 DU
20 Pull up

B. Core

2 x 10 superman rock

2 x 10 hollow rock

140417

A. Conditioning

50 Burpee Box Jump Over

B. Metcon

For Time
400mt run
21 Push Jerk @50/35
400mt run
15 Push Jerk
400mt run
9 Push Jerk

130417

A. Volume

4 x Max strict HSPU

B. Strength

1 RM Hang Squat Snatch

EMOM 10′
– 1 Hang Squat Snatch @90% 1RM

120417

A. Metcon

Amrap 21′
12 T2B
21 DU
12 Hang Power Clean @40/25kg

B. Core/Midline

3×1′ Plank
30″ rest

110417

A. Skills

20 Split Jerk @30/20
1″ dip + 3″ catch

B. Metcon

Tabata back Squat bb empty
1′ rest
Tabata sit up
1′ rest
Tabata Du
1′ rest
Tabata Push Press bb empty

100417

A. Conditioning

50 WallBall @9/6kg

B. Metcon

7RFT
10 DL @60/40
7 C2B
then,
1K run

080317

A. Metcon

“New Amanda”
9-7-5
Bar Mu
Squat Clean @80/50

070317

A. Volume

EMOM 10′
– 40″ HSPU
– 30″ DU

B. Metcon

Amrap 7′
10 Power Snatch @50/35
20 push up

060317

A. Metcon

For Time
1200mt run
20 OHS @60/40
800mt run
15 OHS
400mt run
10 OHS

B. Core Strenght

4RNFT
30″ plank
30 sit up

050317

A. Skills

3RNFT
5 Snatch High Pull
5 Muscle Snatch
5 OHS
30″ rest

B. Metcon

10..1
HSPU
Pull up

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