Every 2:30 x 4 (week 1 of 3) 8/8 Single Dumbbell Lateral Lunges + 10 Incline Chest supported Wide Grip Dumbbell Row + 12 Bent Over Reverse Fly Then.. 13:00 AMRAP (Ascending Ladder) 5-10-15-20…adding 5 reps Air Squat Hang Power Clean Shoulder to Overhead *100m Run at the end of each round
Every :90 x 6 sets: 1 Power snatch + 1 Squat snatch Then… For time: Hand Release Push Up Wall Ball V-Ups
For Time: 200-400-800-400-200m Run After each round, including the final round perform: 10 Plate Ground to Overhead 10 Burpees to Plate 50m Farmers Carry
7:30 pm class- Thursday Cancelled Deadlift (Test week 1 of 2) Set 1: 6–8 @ 50% Set 2: 4–5 @ 60% Set 3: 3 @ 70% Set 4: 2 @ 80% Set 5: 1 @ 85% Set 6: 1 @ 90% Set 7: 1 @ 92–94% (fast, confident) Set 8: 1 @ 95–97% (only if…
Thursday 7:30pm cancelled Then… Front Squat Week 4 of 6 1¼ Front Squat Then.. 4 x 3:00 AMRAP (12:00 Continuous) Cal Row Dual Db Box Step-Ups Max Burpee Pull-Ups in Remaining Time
5 Rounds For Time: 300m Run 12 Power Snatch 9 Toe to bar 6 Single Dumbbell Box Step Overs
Deadlift (Week 3 of 3) Every 2:00 x 6 Sets: Then… 15 Min AMRAP 5 Power Cleans 10 Dumbbell Bench Press 5 Front Squats 15/12 Cal
7:30pm Class Cancelled Today!!! 32min Cap 2 Rounds 40 Bb Lunge Steps 20 Bb Bicep Curls 10 Burpees to Target into… 1500m Run Into… 2 Rounds 10 Burpees to Target 20 Bb Bicep Curls 40 Bb Lunge Steps
Schedule announcement: Thursday 7:30 pm class – Cancelled Front Squat with a 2-3 sec lower each rep 5 x 5 @ 55–65% (week 2 of 6) Then… Metcon Wall Walks Alt Toes to Bar or Toes to bar Double Unders
