Who enjoyed yesterday’s retest (“KRONOS”) and test (100 snatches)? We’ll see if we can’t get your comfort with that dumbbell up in this upcoming cycle.
CONDITIONING for Tuesday 4/20/2021
SINDRI
max reps in 10:00
10 deadlifts
20 pushups
30 Russian twists
Who else is excited for another go-around with these burpee box jump overs?
IN-GYM WORKOUT for Monday 4/19/2021
Warmup
every minute on the minute x 15 complete
a. 5-8 pullups (work into kipping skills)
b. 5-8 dips (or bar/ring muscle-up into dips)
c. 5-8 complexes of a clean + front squat + s2o
d. 5-8 burpee
e. Up to 3 SNATCHES, increasing in weight
Goal here is to get some technical practice on these skills and to feel some intensity with the barbell.
Metcon
“KRONOS”
for total overall time complete 100 burpee box jumps overs (12/20/28”) in a 1:00 work, 1:00 rest format.
22:00 limit. Immediately into
100 alternating DB snatches (20/35/50lbs) for time
– Row 1:00 at each stroke rate: 16/24/32/24/16. It’s not about moving slower, it’s about resting between strokes longer.
– Dislocates to wait for rest of the group
– Junk Yard Dog warmup
– 50 slam ball or pullups or hang squat clean with MB
MetCon
70 strict presses for time
– 15/30/45kg
– every break do 5 burpees-over-bar
Once completed move immediately into 10 sets of 10 reps of perfectly-vertical kettlebell swings
every minute on the minute for 21 minutes
– 21 (kettlebell) high pulls
– 14 (kettlebell-facing) burpees
– 14 (kettlebell) swings
Adjust the volume as needed depending on your equipment. Goal is to work just past the :30 mark of every minute, resting and catching your breath before the next minute’s exercises. Post results to comments!