We also start a new cycle today 2/24 called Compete. Its designed to get you through the Open season and is slated for the next 7 weeks. Lots of good Metcons along with a balance of Gymnastic work and lifting.
10 Sets (Every Minute)
1 Behind Neck Jerk + 1 Split Jerk
Build to a 8-9 RPE over the 10 sets
1 Set
:30 Echo Bike
10 Wall Ball
:30 Echo
5 Single Arm Front Squat (Light DB)
5 Single Arm Strict Press
5 Single Arm Thruster
-then at pace and weight-
1 Set:
3/2 Cal Echo Bike
3 Wall Balls
2 Thrusters
EMOM 6 Mins
Odd Minutes
12 Wall Balls (20/14) (10′)
Even Minutes
6/5 Cal Echo or 150m Run
-rest 2 Minutes-
EMOM 6 Mins
Odd Minutes
50 Double Unders
Even Minutes
10/8 Cal Row
-rest 2 mins-
EMOM 6 Mins
Odd Minutes
10 Dumbbell Snatches (50/35)
Even Minutes
6/5 Cal Bike or 150m Run
Time Cap per EMOM :45
Mobility
Banded 7’s
Crossover Symmetry
10 Prone Is, Ts, Ys
10 Single Arm Press (5L, 5R)