Strength
Push-Jerk
2-2-2-2-2-2
*build to a heavy, working on cycling
Metcon
3 Rounds For Time
500m Row
7 Hang Power Snatch
5 Muscle Ups (bar or ring)
Rx: 135/95
Fit: 95/65, 7 Pull-Ups + 7 Dips
Dyn: 45/35, 7 Ring Rows + 7 Push-Ups
AMRAP in 10 min
10 Russian KBS (53/35)
10 Air Squats
150m Run
Rest 2 min
AMRAP in 8 min
10 Lunges (53/35)
10 Burpees
20 Double Unders
Rest 2 min
AMRAP in 6 min
10/7 Cal Bike
10 Goblet Squats (53/35)
10 V-Ups
Rest 2 min
AMRAP in 4 min
400m Run
w/ remaining time Sit-Ups
AMRAP in 13 min
6 Deadlifts
9 Pull-Ups
12 Box Jumps
*immediately into
12 Min to Find
1 RM Overhead Squat
Rx: 155/105, 24/20
Fit: 115/85, 24/20
Dyn: 75/55, 20 step ups
For Time
3 Rounds
15 Power Cleans
20 Push-Ups
2 Rounds
27/21 Cal Row
75 Double Unders
1 Round
50/35 Cal Bike
Rx: 135/95
Fit: 95/65
Dyn: 75/55
The Choice is Yours…..But!
For Time:
? m Run
? Wall Balls 20/14
? m Run
The choice is yours but there will be a WB penalty.
Alpha – Run 1mile…then 75 WB…1 mile run
Bravo – Run 800m…then 100 WB…800m run
Charlie – Run 600m…then 125 WB…600m run
So do you go Long and do Lower reps of WB’s or go Short and do High reps of WB’s.
Choose Wisely!!!!
For Time
In Teams of 2 or 3
100 Calories, Rowing or bike
90 Wallball Shots, 20/14
80 Calories, Rowing
70 Burpees
60 Calories, Rowing
50 Toes-to-bar
40 Calories, Rowing
30 box jump overs 24/20
20 Calories, Rowing
10-100 meter sprints
RX+ 20/14# vest
For Time
10-8-6-4-2
Power Cleans
Dips
800m Run
2-4-6-8-10
Pull-Ups
Thrusters
Rx: 135/95, 95/65
Fit: 95/65, 75/55
Dyn: 65/45, Push-Ups / 45/35, Ring Rows
EMOM for 30 Min
min 1: 15/12 cal Row
min 2: 10 OH MB Sit-Ups
min 3: 12/8 Cal Bike
min 4: 50 Double Unders
min 5: RestE
Strength
Bench Press
3-3-3-3-3-3
*Build to a Heavy 3
Metcon
AMRAP in 18 min
5 Front Squats
10 Box Jumps
15 Push-Ups
Rx+: 185/135, 30/24
Rx: 135/95, 24/20
Fit: 115/80, 24/20
Dyn: 75/55, 20 step ups
Helen
3 Rounds for Time
400m Run
21 KBS
12 Pull-Ups
Rx: 53/35
Fit: 35/25
Dyn: 25/20
Cooldown
3 Rounds Not for Time
10 Cal Bike
25 Sit-Ups
1 Min each side – 3 Position Shoulder Stretch
1 Min Plank Hold
