09.10.2020

Metcon (AMRAP – Rounds)
DB Bench Press
Complete 125 reps (55/35) rest 2 min between sets
Score is number of sets

fewer rounds the better
Metcon (Time)
7 rounds
7 burpulls
14 swings (55/35)
10 min cap

09.09.2020

Back Squat (Weight)
Warm Up: 3 sets x 5 reps
WORK:
2 sets x 5 reps @ 85%
2 sets x 5 reps @ 90%
2 sets x 5 reps @ 95%
Metcon (Time)
25 Wt V Ups 20/15
30s Plank
20 Wt V Ups
1 min Plank
15 Wt. V Ups
1:30 min Plank
10 Wt. V Ups
2:00 min Plank
5 Wt. V Ups
2:30 min Plank

09.08.2020

Metcon (AMRAP – Reps)
4 rounds
1 min Max Burpees
1 min rest
rest 2 minutes
4 rounds
1` min Max Cal Row
1 min Rest
rest 2 minutes
4 rounds
1 min Max DU
1 min Rest
rest 2 minutes
4 rounds
1 min Max 25m Sucides
1 min Rest