10.27.21
Metcon (Time)
100 DU
75 Sit Ups
50 Deadlifts (135/95)
25 Hang Cleans
rest 2 min
25 Hang Cleans
50 Deadlifts
75 Sit Ups
100 DU
75 Sit Ups
50 Deadlifts (135/95)
25 Hang Cleans
rest 2 min
25 Hang Cleans
50 Deadlifts
75 Sit Ups
100 DU
10.26.21
Metcon (AMRAP – Reps)
3 rounds
1 min max Alt. DB Hang Snatch (55/35)(70/55 Rx+)
rest 3 min between rounds
1 min max Alt. DB Hang Snatch (55/35)(70/55 Rx+)
rest 3 min between rounds
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
10 pull ups
10 Swings (70/55)
10 pull ups
10 Swings (70/55)
10.25.21
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
Perform 2 rounds of
3 Overhead Squats (95/65)
5 Burpees
rest 1 min
2 rounds of
6 OHS
5 Burpees
rest 1 min
2 rounds
9 OHS
5 Burpees
rest 1 min
2 rounds
12 OHS
5 Burpees
Keep adding three reps to the OHS until time is up
Perform 2 rounds of
3 Overhead Squats (95/65)
5 Burpees
rest 1 min
2 rounds of
6 OHS
5 Burpees
rest 1 min
2 rounds
9 OHS
5 Burpees
rest 1 min
2 rounds
12 OHS
5 Burpees
Keep adding three reps to the OHS until time is up
Metcon
Core Finisher
100 Wipers (115/85)
Grab a partner and rotate. Goal is not speed but full range of motion
100 Wipers (115/85)
Grab a partner and rotate. Goal is not speed but full range of motion
