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MITTE & WEILIMDORF
400m run 10 Front Squats (35/50) 5 wall balls 15 Back Squats 5 wall balls 20 OH wallball alternating reverse lunges 5 wall balls 15 Back Squats 5 wall balls 10 Front Squats 400m run Cashout: 30 chest to OH situps with wall ball
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MITTE & WEILIMDORF
Clean technique then “Broken-Down Elizabeth” 5 rounds: 5-3-1 Cleans (45/60) Ring Dips (rest exactly 30 seconds between rounds) Cashout @ Mitte: 3 sets of 10 OH plate lunges (Not for time) Cashout @ Weilimdorf: 3 (20m) OH yolk walks MITTE & WEILIMDORF
Deadlifts (every 2 minutes) Set 1: 5 reps (start around 70-75% of 1RM) Set 2: 3 reps (add weight) Set 3: 1 reps (add weight) Set 4: 5 reps (at Set 2 weight) Set 5: 3 reps (at Set 3 weight) Set 6: 1 reps (add weight)(should be 95-100% 1RM) then (score for total reps) AMRAP 7 min: 3 Burpees 5 Pullups 7 Air squats rest 1 min, then continue with AMRAP 5 min: 9 Hand Release Pushups 11 Double Unders @WEILIMDORF: athletes may choose to substitute 5 pullups for one rope climb Advanced: AMRAP 11 min then 8 min MITTE & WEILIMDORF:
Back squat 3x3 Then from the ground For time: 10 backsquats (60/45) 400m run 20 backsquats 50/35 400m run 40 backsquats 40/25 400m run MITTE & WEILIMDORF:
Candlestick & hand stand technique Then 3 rounds (not for time): 10 candlesticks 30 second handstand holds Then Death by pull-ups MITTE & WEILIMDORF
Deadlifts technique, work up to METCON weight 10-9-8-7-6-5-4-3-2-1 Deadlifts (65/90) Jumping air squats 100m run/walk with plate OH MITTE & WEILIMDORF:
Clean and Jerk technique EMOTM for 21 min: Min 1: 5 G2OH (50/35) Min 2: 15 pushups Min 3: 15 KB SWINGS Cash out : 4 (30 second) barbell OH hold (use challenging weight) MITTE & WEILIMDORF:
OHS technique, then 15 min: 3 rounds: 7-5-3 OH squats 35/50 Ring Rows (put away bar) Then AMRAP remaining time: 6 alternating KB snatch to OHS 12 double Under MITTE & WEILIMDORF:
Clean technique then Five rounds (20 min): 45 seconds OH plate lunges (5/10) 15 seconds rest 45 seconds HP cleans (30/40) 15 seconds rest 45 seconds push press 15 seconds rest 45 seconds lateral bar burpees 15 seconds rest score is total number of reps Advanced: 7 rounds (28 min) |
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