7.10.21
Metcon
07.09.21
Metcon (AMRAP – Rounds and Reps)
25 min amrap
10 box jumps
100m run
10 hang clean & jerk (115/85)
100m run
Rest 1 min
10 box jumps
100m run
10 hang clean & jerk (115/85)
100m run
Rest 1 min
07.08.21
Front Squat (Weight)
Metcon (Time)
4 rounds
10 toes to bar
15 wallballs
20 renegade rows alternating (55/35)
10 toes to bar
15 wallballs
20 renegade rows alternating (55/35)
Buy in :
Row 150 cal
P1 rows
P2 rest
P3 holds a plank hold
(switch as needed)
Then into…
3 Rounds
– 30 HSPU
– 30 hang snatches
– 30 pull ups
– 400 m run
(Run is performed together, spilt rest of reps as needed)