02.08.20
Metcon (Time)
800m Buy In
then
8 rounds
8 Burpee Box Jumps
8 Back Squats (135/95)
8 Ring Rows
then
800m Buy Out
then
8 rounds
8 Burpee Box Jumps
8 Back Squats (135/95)
8 Ring Rows
then
800m Buy Out
02.07.20
Metcon (AMRAP – Reps)
Bench Press – Max reps unbroken for each set rest 4 min between sets
Set 1: 225/95
Set 2: 155/75
Set 3: 115/55
Set 1: 225/95
Set 2: 155/75
Set 3: 115/55
Metcon (AMRAP – Rounds and Reps)
Core finisher
6 min AMRAP
10 Overhead DB sit ups (35/25) (begin holding dumbbell like the plate in toes to plate, ending at the top of situp with dumbbell overhead)
20 Renegade Rows Right side
10 Overhead DB Sit ups
20 Renegade Rows Left Side
6 min AMRAP
10 Overhead DB sit ups (35/25) (begin holding dumbbell like the plate in toes to plate, ending at the top of situp with dumbbell overhead)
20 Renegade Rows Right side
10 Overhead DB Sit ups
20 Renegade Rows Left Side
02.06.20
Metcon (Time)
3 rounds
400m Run
15 Pull Ups
15 Swings (55/35)
15 Cal Row
after the 3 rounds are complete
rest 3 minutes
1 round
800m run
30 pullups
30 swings
30 Cal Row
400m Run
15 Pull Ups
15 Swings (55/35)
15 Cal Row
after the 3 rounds are complete
rest 3 minutes
1 round
800m run
30 pullups
30 swings
30 Cal Row
