Friday L2
Warm-Up:
:30 Air Squat Hold
:30 Deadhang
into…
3 Rounds
Single Dumbbell Hang Clean and presses
Goblet Step-back Lunges
1 Rope Climb
Strength:
2 Position Snatch
7 x 1
New Set Every 2:00
Progressive to a heavy complex For …
Thursday L2
Metcon:
40 Minutes
Every 2:00
#1; 200m Run + High Plank Hold Remainder of the minute
#2: 20 Box Step-ups (24/20″) + Hollow Body Hold Remainder of the minute
#3: 24/18 Calorie Bike
…
Wednesday L2
Warm-Up:
3 Rounds
30 Single Unders
5 Wall Balls (20/14)-(10/9)
5 Power cleans
3 Front Squats
Strength:
Deficit Clean
3,2,2,1,1,1
New Set Every 2:00
Progress to a heavy Single for the day
Standing on 1 Stall mat
Metcon:
…Tuesday L2
Warm-Up:
2:00 Target Game
Set monitor to 24 s/m and 1:55/2:05 Pace
Into…
3 Rounds:
:20 on/ :20 Off
#1: Low Ring Support Hold
#2: Low Ring Dip Hold
#3: Top of Ring Row Hold
Skill:
Legless Rope Climb…
Monday L2
Warm-Up:
400m Run
into…
3 Rounds:
5 Snatch Grip Deadlifts
5 Snatch Grip Turnovers
5 Overhead squats
Strength:
Snatch + Pause Overhead Squat + Snatch
7 x Complex
New Set Every 2:00
Drop and reset after the Overhead Squat
Pause
… Saturday L2
Warm-Up:
For Time:
200m Run
:30 Wall Supported Handstand Hold
8 Clean Turnovers
8 Front Squats
:20 Wall Supported Handstand Shoulder taps
6 Deadlifts
6 High Hang Muscle-cleans
4 Tall Cleans
Strength:
3 Position Power Clean
7 x Complex…
Friday L2
Warm-Up:
:30 Air Squat Hold
:30 Dead Hang
into…
3 Rounds
Single Dumbbell Hang Clean and presses
Goblet Step-back Lunges
1 Rope Climb
Strength:
High Hang Snatch
3,2,2,1,1,1
New Set Every 2:00
Progressive to a heavy Single For the …
Thursday L2
Metcon:
40 Minutes
Every Minute On the Minute
#1; 14/10 Calorie Bike
#2: 12 Burpees To a Touch
#3: 50 Double Unders
#3: Max Dumbbells Farmers Hold (100/70s)
Optional Additional Work
Only do additional training if you’re able to …
Wednesday L2
Warm-Up:
500/400m Row
into..
2 Rounds
8 Muscle-cleans
6 Front Squats
:30 GHD Hollow Hold
Strength:
Below the Knee Hang Clean
3,2,2,1,1,1
New Set Every 2:00
Progress to a heavy Single for the day
Metcon:
For time
3k/2.7km …
Tuesday L2
Warm-Up:
2 Rounds
20 Wall Facing Shoulder Taps
10 Toes to Rings
5 Strict Ring Dips
Skill:
Legless Rope Climb
6 x 1
New Set Every 1:00
Legless up and Down
Elite: Wear a weight vest
Quarters: Legless Up …
