10.23.21

Deadlift (Weight)
Metcon (Time)
Teams of 2
50 box jumps – p1
50 box jumps – p2
50 lunges – p1
50 lunges p2
50 split jumps – p1
50 split jumps -p2
50 squats – p1
50 squats – p2
5 – 100m suicides – P1
5 – 100m suicides – P2

10.22.21

Metcon (AMRAP – Reps)
Core Starter
5 rounds
30sec Hollow Rocks
30sec Plank Hold
Metcon (Time)
1 mile Run
20 burpees
800m run
30 burpees
400m run
40 burpees

10.21.21

Metcon (AMRAP – Reps)
5 min AMRAP
40/30 CAL Row
then max power snatch (75/55)
Metcon (AMRAP – Reps)
5 min AMRAP
40/30 CAL ROW
then max SDHP (95/65)
Metcon (AMRAP – Reps)
5 min AMRAP
40/30 CAL Row
then max Squat Cleans (115/80)