Strength:
4 X 10
Back Squats
*Work up to one heavy weight for all 4 sets. I want all sets to be unbroken*
Metcon:
2 Rounds
AMRAP X 5 min
3 Cleans (113/165)
5 Deadlifts (113/165)
7 Burpees Over the Bar
*Rest 2 minutes between rounds. You must complete a movement for it to count towards your score. Complete rounds and 1/3 rounds make up your score. At least 8 total rounds to Rx*
Read MoreMetcon:
5 Rounds
5 Front Squats (123/185)
10 Chest 2 Bar Pull-ups
20 Box Jumps (24/30)
*20 minute cut-off*
Read MoreStrength:
EMOTM X 10 minutes
Odd- 5 Overhead Squats
Even- 10 Toes 2 Bar
Metcon:
30 Dumbbell Thrusters (35’s/55’s)
40 Push-ups
50 Front Rack Lunges (63/95)
40 Push-ups
30 Dumbbell Thrusters (35’s/55’s)
*10 minute cut-off*
Read MoreMetcon:
AMRAP X 20 min
10 Shoulder 2 Overhead (83/125)
10 Burpee Box Jump Overs (20/24)
15 Wallballs (14/20 @ 9/10ft)
*@ least 6 rounds to Rx*
Read MoreStrength:
Work up to a 2-rep Max Front Squat. Then perform 3 reps @ 90%, 4 reps @ 80%, 5 reps @ 70%, finish with a 1 minute AMRAP @ 60% of that 2-rep Max.
Metcon:
4 Rounds
5 Cleans (133/185)
10 OAA Dumbbell Snatch (55/70)
20 Air Squats
*12 minute cut-off*
Read More5 Rounds
15 Squat Snatch (83/125)
20 Deadlifts (83/125)
30 Sit-ups
*25 minute cut-off
Read More