07.31.2020
Metcon (Time)
3 rounds
400m Run
30 Squats
20 Push Ups
10 Pull Ups
then
3 rounds
500m Row
30 squats
20 push ups
10 pull ups
400m Run
30 Squats
20 Push Ups
10 Pull Ups
then
3 rounds
500m Row
30 squats
20 push ups
10 pull ups
07.30.2020
Metcon (AMRAP – Reps)
6 minute AMRAP
Perform 10 Deadlifts (225/155) @ 0, 2, & 4 minute marks
then Max Hollow Rocks
Perform 10 Deadlifts (225/155) @ 0, 2, & 4 minute marks
then Max Hollow Rocks
rest 6 min before next amrap
Metcon (AMRAP – Reps)
6 min AMRAP
Perform 10 Squat Cleans (135/95) @ 0 , 2, & 4 minute marks
then Max DU
Perform 10 Squat Cleans (135/95) @ 0 , 2, & 4 minute marks
then Max DU
rest 6 min before next amrap
Metcon (AMRAP – Reps)
6 min AMRAP
Perform 10 Clean & Jerks (95/65) @ 0, 2, & 4 minute marks
then Max Wall Walks
Perform 10 Clean & Jerks (95/65) @ 0, 2, & 4 minute marks
then Max Wall Walks
07.29.2020
Metcon (AMRAP – Reps)
DB Bench Press
4 sets max reps (55/35) Rx+(70/55)
4 sets max reps (55/35) Rx+(70/55)
Metcon (AMRAP – Rounds and Reps)
Every 3 minutes
Perform 200m Run
4 Box Jumps
rest remainder of the time add 4 box jumps each after each round completed. Continue until you cannot complete the box jumps for that round within the 3 minute time frame
Perform 200m Run
4 Box Jumps
rest remainder of the time add 4 box jumps each after each round completed. Continue until you cannot complete the box jumps for that round within the 3 minute time frame
