Metcon:
30 Box Jump Overs (20/24)
50 Double-Unders
40 Pull-ups
50 Double-Unders
50 Wallballs (14/20 @ 9/10ft) Rx+ (20/30 @ 9/10ft)
50 Double-Under
40 Pull-ups
50 Double-Unders
30 Box Jump Overs (20/24)
50 Double-Unders
*22 minute cut-off*
Read MoreStrength:
EMOTM x 6 minutes, AMRAP 7th and 8th
6 Touch and Go Power Cleans
Metcon:
4 Rounds
30 Sit-ups (20 GHD)
20 push-ups
10 Burpees
*10 minute cut-off*
Read MoreMetcon:
-Start with an 800m Run-
21-15-9
Shoulder to Overhead (105/155)
Front Squats (105/155)
-1000m Row-
15-12-9
Thrusters (105/155)
Handstand Push-ups
*25 minute cut-off*
Read MoreStrength:
Every 1:30 x 8 Rounds
2 Squat Snatch
Metcon:
2-4-6-8-10
10-8-6-4-2
Squat Snatch (95/135)
Bar Muscle-ups
*12 minute cut-off*
Read MoreReminder! No classes this evening. Last class will be noon today in order to get ready for festivus. If you would like to come down to help we would love to have you!
Strength:
3, 3, 2, 2, 1, 1
Front Squat
Metcon:
AMRAP x 12 minutes
8 Clean and Jerks (95/135)
12 Back Rack Lunges (95/135)
*At least 5 Rounds to Rx*
Read MoreMetcon:
-Start with 25 Handstand Push-ups-
4 Rounds
21 Toes 2 Bar
15 Power Snatch (75/115)
50 Double-Unders
-End with 25 Handstand Push-ups-
*20 minute cut-off*
Read MoreStrength:
4 x 12
Unbroken Deadlifts
Metcon:
5 Rounds
12 Burpees
15 Ring Dips
*12 minute cut-off*
Read MoreMetcon:
50-40-30-20-10
Wallballs (14/20 @ 9/10ft)
2-4-6-8-10
Squat Cleans (125/185)
*Complete a 400m Run between each round (after each round except your last). 25 minute cut-off*
Read MoreStrength:
EMOTM X 10 minutes
Odd- 25ft Handstand Walk
Even- 3 Push-Press
Metcon:
AMRAP X 10 minutes
15 Shoulder to Overhead (65/95)
15 Pull-Ups
*At least 6 Rounds to Rx*
Read MoreFestivus practice today. If you are doing festivus you can come in and practice the workouts, if you aren’t doing festivus you can come in and do a couple of the workouts. Beautiful day!
Read More