08.03.18
Metcon (Time)
3 rounds
400m Run
20 Squats
15 Push Ups
10 Pull Ups
then
3 rounds
500m Row
20 squats
15 push ups
10 pull ups
400m Run
20 Squats
15 Push Ups
10 Pull Ups
then
3 rounds
500m Row
20 squats
15 push ups
10 pull ups
08.02.18
Metcon (AMRAP – Reps)
6 minute AMRAP
Perform 16 Deadlifts (225/155) @ 0, 2, & 4 minute marks
then Max Hollow Rocks
Perform 16 Deadlifts (225/155) @ 0, 2, & 4 minute marks
then Max Hollow Rocks
Metcon (AMRAP – Reps)
6 min AMRAP
Perform 16 Squat Cleans (135/95) @ 0 , 2, & 4 minute marks
then Max DU
Perform 16 Squat Cleans (135/95) @ 0 , 2, & 4 minute marks
then Max DU
Metcon (AMRAP – Reps)
6 min AMRAP
Perform 16 Clean & Jerks (95/65) @ 0, 2, & 4 minute marks
then Max Wall Walks
Perform 16 Clean & Jerks (95/65) @ 0, 2, & 4 minute marks
then Max Wall Walks
08.01.18
Metcon (AMRAP – Reps)
DB Bench Press (55/35) Rx+ (75/55)
4 sets of max reps
rest 3-4 minutes
4 sets of max reps
rest 3-4 minutes
Metcon (AMRAP – Rounds and Reps)
Every 4 minutes
Perform 200m Run
4 burpees
rest remainder of the time add 4 burpees each after each round completed
Perform 200m Run
4 burpees
rest remainder of the time add 4 burpees each after each round completed
