12 02.19
Metcon (AMRAP – Rounds and Reps)
30 min amrap
100 m run
10 pull ups
20 hollow rocks
10 hang cleans 115/80
20 box step ups
1 min rest
100 m run
10 pull ups
20 hollow rocks
10 hang cleans 115/80
20 box step ups
1 min rest
The name is Steve…but you can call me Uncle Steve
Metcon (Time)
Strong man obstacle course:
400m med ball run; 50m sled push then 50m sled pull; 10 tire flips; 30 sledge slams; for Rx + continue on with 10 tire flips; 50m sled pull then 50m sled push; 400m med ball run
400m med ball run; 50m sled push then 50m sled pull; 10 tire flips; 30 sledge slams; for Rx + continue on with 10 tire flips; 50m sled pull then 50m sled push; 400m med ball run
11.29.19
Metcon (AMRAP – Reps)
Bench Press
Max Reps unbroken
Set 1 @ 95/65
Set 2 @ 135/75
Set 3 @ 185/95
Max Reps unbroken
Set 1 @ 95/65
Set 2 @ 135/75
Set 3 @ 185/95
Metcon (Time)
800m Run
20 Burpees
400m Run
30 Burpees
200 m
40 Burpees
20 Burpees
400m Run
30 Burpees
200 m
40 Burpees
