MetCon Madness [P2]

Day 34 
Shoulder Press (7-7-5-5-5+)
 
Dips (Max-max-max-max)
 
Metcon (Time)

3 Rounds for time:

10 Snatch (65/95)
15 push Jerk (65/95)
20 ab mat sit ups


Day 35 

 
Front Squat (7-7-5-5-5+)
 
Barbell Lunges (20-20-20 AHAP)
 
Metcon (AMRAP – Rounds)- Start at 5 wall-balls, increase one rep per minute. 
Death By Wall Balls

Day 36 

 
Hang Snatch (5-5-5-3-3-3-1-1-1)
 
Snatch Grip Deadlift (7-7-5-5-5+)
 
Metcon (AMRAP – Reps)

8 Minutes to get as far as possible:

3 Snatch (55/75)
3 OH squat (55/75)
3 Bar over burpees
6 snatch
6 OH squat
6 Bar over burpees
… and so on


Day 37 

 
Bench Press (7-7-5-5-5+)
 
Close Grip Bench Press (10-10-10-10)
 
Metcon (Time)

For Time

2500m ski


Day 38 

 
Pause Back Squat (5-5-3-3-1-1)
3 sec pause at the bottom
Hang Clean (5-5-3-3-1-1)
 
Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

7 Thrusters (65/95)
9 Toes to bar
12 Tuck Jumps

 

Day 39 
 
Shoulder Press (7-7-5-5-5+)
 
Metcon

Not for time, Just knock it out

3 rounds of

10 handstand push ups
10 Db side raises
5 Down and back Farmers carry

Metcon

For time:

80 Deadlift (65/85)
70 H.R push ups
60 Kb Swings
50 Single are KB snatch
40 Hang cleans(65/95)
30 Med ball cleans
20 4 count mt. climbers
10 Sumo deadlift High pull (65/95)


Day 40 

40 Minute active recovery and mobility

Day 41

5K Light Jog

Day 42

 

 Snatch Pull (5-5-5-3-3-3)

 
Heaving Snatch Balance (3-3-3-3-3-3-3)
 
Metcon 
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Day 43 

 
1 1/4 Back Squat (7-7-5-5-5+)
 

Metcon Not for Time Just complete

3 rounds of

10 seated box jumps Max Height

10 weighted bulgarian split squat ea. leg

30 sit ups

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

7 Front squat (95/135)
14 DB push press (20/30)
21 4-count mt.climbers


Day 44

 
Shoulder Press (7-7-5-5-5+)
 
Metcon 

Complete: 3 rounds

10 snatch balance (55/75)

10 Burpee tuck jumps

10 diamond grip push ups

Metcon (Time)

complete as fast as possible:

3 rounds of

sprint to lawrence and back
10 clean and jerks (75/105)
20 ab mat sit ups


Day 45 

Rest Fully 

Day 46 

 
Deadlift (7-7-5-5-5+)
 

Metcon –Complete not for time:

5 rounds of

3 clean pulls as heavy as possible
10 broad jumps

Metcon (AMRAP – Reps)

With a 12 minutes complete the following

Buy in:
50 Pullups (does not count towards reps)

with remainder of time complete as many wall balls as possible (14/20)


Day 47 

 
Bench Press (7-7-5-5-5+)
 

Metcon –Complete the following (NFT):

3 rounds of

Max dips
Max Pushups
Max pullups
1 minute rest

 
Metcon (Time)

For time complete:

10-1
Squat Snatches (55/75)
1-10
double KB swing (35×2, 53×2)

 

Day 48 

 
Back Squat (7-7-5-5-5+)
 

Metcon- Complete In no particular order:

200 ab mat sit ups
100 KB swings(35/53)
40 Hand Stand Push ups

Metcon – Complete for time:

4 rounds of

500m row
15 OH Squat
5 bar over burpees


Day 49 
30 Minute of mobility 
 
then…
 
2k of Ski 
2k of Row 
2 Mile run 

Day 50 

Rest 

Day 51 

 
Hang Snatch (7-7-5-5-3-3)
 

Metcon- Complete 3 round of :

15 GHD situps
20 plyo push ups
5 turkish get ups each side

Metcon (AMRAP – Reps)

15 Minute AMRAP

20 Power snatches(35/45)
30 burpees
20 Power Snatches (55/75)
30 burpees
20 Power snatches (75/105)
30 Burpees
and so on…


Day 52 

 
Sumo Deadlift (7-7-7-7-7)
Deadlift (3-3-3-3-3-3-3)
 

Metcon For time:

30-20-10

Clean and Jerks (75/115)
Double Unders