09.17.21
Metcon (Time)
21-18-15-12-9-6-3
One Arm DB Thrusters (55/35)
Swings
Box Jumps
25 min Cap
One Arm DB Thrusters (55/35)
Swings
Box Jumps
25 min Cap
09.16.21
Metcon (Time)
20 Rounds
100m Sprint
5 Burpees
25 min Cap
100m Sprint
5 Burpees
25 min Cap
Metcon (Time)
Core Finisher
5 V-Ups
10 Sit Ups
10 V-Ups
20 Sit Ups
15 V-Ups
30 Sit Ups
20 V-Ups
40 Sit Ups
5 V-Ups
10 Sit Ups
10 V-Ups
20 Sit Ups
15 V-Ups
30 Sit Ups
20 V-Ups
40 Sit Ups
09.15.21
Metcon (AMRAP – Reps)
Push Jerk
3 sets max reps (135/75)
(from the ground; each athlete should have a judge/counter)
3 sets max reps (135/75)
(from the ground; each athlete should have a judge/counter)
Metcon (AMRAP – Reps)
3 rounds
1 min SDHP (75/50)
1 min Toes to Bar
1 min Cal Row
1 min Rest
1 min SDHP (75/50)
1 min Toes to Bar
1 min Cal Row
1 min Rest
