09.09.21
Metcon (AMRAP – Reps)
3 rds max reps in 1 min of Bench (135/80)
Superset with 10 push ups + 10 rings dips after each set. Rest 3 min between sets.
Metcon (Time)
40-30-20-10
V-Ups
Toes to Plate
V-Ups
Toes to Plate
09.08.21
Hang Squat Clean (Weight)
Metcon (Time)
20 Bar Over Burpees
15 Thrusters (115/80)
10 OH Barbell Lunge right leg (115/80)
10 OH Barbell Lunge left leg
15 Thrusters
20 Bar Over Burpees
15 min Cap
15 Thrusters (115/80)
10 OH Barbell Lunge right leg (115/80)
10 OH Barbell Lunge left leg
15 Thrusters
20 Bar Over Burpees
15 min Cap
09.06.21
Metcon (Time)
Station 1
Row – Cal
180/150 Cals for time (each partner can row a max of two times)
(10 min cap)
Row – Cal
180/150 Cals for time (each partner can row a max of two times)
(10 min cap)
Metcon (Time)
Station 2
Snatch (95/65)
100 reps for time
Switch as needed
(10 min Cap)
Snatch (95/65)
100 reps for time
Switch as needed
(10 min Cap)
Metcon (Time)
Station 3
10 min max distance sled push,
Switch as needed
10 min max distance sled push,
Switch as needed
