Weightlifting Strength Power Jerk 2 sets 3 reps @60% 3 sets 2 reps @70% 3 sets 1 rep @75% 1 min break between sets Metcon For time (cap...

Weightlifting Strength 4 rounds for quality 16 DB bulgarian split squats (8 each leg) 15-20 DB romanian deadlifts 15-20 active hip...

Weightlifting Strength 1 clean + 1 front squat 10 min emom 1 complex start from 60% of 1 RM and build up each minute Metcon 7 min amrap...

STRENGTH 5x5 FRONT SQUAT 5x10 FRONT FOOT ELEVATED REVERSE LUNGE CONDITIONING EVERY 4 MINUTES × 5 ROUNDS 20 KB SWINGS 15 KB SQUAT TO PRESS...

Metcon In teams of two (time cap لين الله يشوف ليكم) for time: 27-21-15 2DBs burpees knees to elbows 1 min rest 21-15-9 2DBs power clean...

Weightlifting Strength Front Squats Every 2 mins 3 Sets 3 Reps 3 sec pause in the bottom all at 70-75% of 1RM Metcon For time: (20 min...

Weightlifting Strength 10 min emom Min 1: 3-8 Bar muscle ups (SC jumping bmu/strict pullups) Min 2: 3 power cleans @70% of 1RM Metcon For...

Weightlifting Strength Squat clean + thruster + jerk 10 min emom start with 50% of your weakest lift and add weights every minute Metcon...

Weightlifting Strength Back squats 4 sets 3 reps @80-85% of recent 1RM Deadlifts 4 sets 3 reps @80-85% of recent 1RM Metcon 10 min AMRAP...

EMOM FOR 10 MINUTES: A) 12 ALTERNATING ARNOLD PRESS B) 12 CHEST RAISES EMOM FOR 10 MINUTES A) 12 SEATED SHOULDER FLYS B) 12 SEATED FRONT...

Weightlifting Strength Squat Snatch find your 2RM touch and go Metcon In teams of two (20 min cap) for time: 60 cal bike 6 rope climbs 18...

Weightlifting Strength Power clean + Hang power clean find max 1+1 6 min emom 1 power clean at 90% Vups accumulate 60 reps Metcon 3...

Weightlifting Strength Back Squats find 3RM every 2 mins 3 sets 3 reps @90% of 3RM Metcon For time 21 Pullups 42 Double unders 21 Push...

Weightlifting Strength Snatch + snatch balance find technical heavy 2+1 5 min emom 1+1 @90% with 2 second pause in the bottom of snatch...

Weightlifting Strength Split jerk build to a technical heavy 5 sets 1 rep @80% 3 sec pause in the dip 5 sets 1 rep @70% 3 sec pause in...

Weightlifting Strength 1 power clean + 2 front squats find your heavy for today 5 min emom 80-90% Metcon 10 min emom min 1: Max cals min...

FOR TIME: From REPS 13-1 A) AMERICAN KB SWINGS B) HANG SNATCH REVERSE LUNGE R C) HANG SNATCH REVERSE LUNGE L D) BURPEES

Weightlifting Strength Split jerk find todays heavy single with 3 sec pause in the catch Metcon In teams of two (22 min cap)...

Weightlifting Strength Back squats Build to 3 RM Every 30 sec 1 rep @80% for 10 sets Back rack lunges 3 sets 10 rep Metcon 10 min AMRAP...

تمرين ذو جهد عالي حتى اجهاد العضلة Super set 12-12-10-10 DB bench press DB fly Super set 10-10-8-8 DB rows Weighted good mornings Super...