06.12.19
Metcon (Time)
4 rounds
10 Deadlifts (275/185)
20 Push Ups
30 Sit Ups
400m Run
rest 2 min
10 Deadlifts (275/185)
20 Push Ups
30 Sit Ups
400m Run
rest 2 min
06.11.19
Power Clean (12 min EMOM)
1 power clean every minute increase wt Rounds 1 – 9. Same wt used for rounds 10-12.
Metcon (Time)
20 Burpee Buy In
then
5 rounds
10 Back Squat (115/80)
10 Hang Clean
then
20 Burpee Buy out
then
5 rounds
10 Back Squat (115/80)
10 Hang Clean
then
20 Burpee Buy out
15 min Cap
06.10.19
Metcon (AMRAP – Rounds and Reps)
25 min AMRAP
50m walking lunge and squat (lunge right, squat, lunge left, squat, etc)
40 swings (55/35)
30 renegade rows (55/35)
20 Toes to DB (55/35)
10 manmakers (55/35)
50m walking lunge and squat (lunge right, squat, lunge left, squat, etc)
40 swings (55/35)
30 renegade rows (55/35)
20 Toes to DB (55/35)
10 manmakers (55/35)
