20min. to finish…. 600m Row/Run 50 Russian KB Swings 40 Box Step-Ups 30 Push-Ups 20 SDHP’s 30 Push-Ups 40 Box Step-Ups 50 Russian KB Swings 600m Row/Run – 5 Rounds: 20sec. of Plate Sit-Ups 10sec. of Rest 20sec. of Flutter Kicks 10sec. of Rest – Max Reps of Tricep Dips off of a bench
Week 2 of 4, Cleans Then… Metcon. 6 Rounds for time: bench press Devils press Cal
30 Minute AMRAP 250m Row – 500m-750m -1000m Row and so on adding 250m every round After each row: 20 Barbell Strict Press 15 Barbell Curls 100Farmers Carry
Deadlift (5 Sets) (week 2 of 6) Then…. 5 Sets: 2:00 Work/ 1:00 Rest Within each 2:00 window complete: Box Jump Overs Wall Balls
Bench Press (5 x 5) (Week 1 of 3) Then… 3 Rounds For Time: Pull Ups Alt Dumbbell Hang Snatch Double unders or 60 Single Unders Alt Dumbbell Hang Snatch Pull Ups *Rest 1 Minute between each round, score total time
Back Squat Every 2:00 x 3 (week 3 of 4) 3 Back squats Then… Metcon: Cal Row Power Cleans Front Squats Shoulder to Overhead
3 Rounds: 400m Run 30 Back Squats 135/95 20 Toes-To-Bar Immediately into; 3 Rounds: 500m Row 30 Hang Power Cleans 115/75 20 Toes-To-Bar Immediately into; 3 Rounds: 25 Cal Bike 30 Sumo DLHP 20 Toes-To-Bar
Deadlift (week 1 of 6) Every 2:00 x 5 Sets Then…. 3 Sets Cal Row Alternating Dumbbell Snatch Sit Ups Alternating Dumbbell Snatch Cal Row
(Week 2 of 4, Snatch) Every 90 seconds x 7 Sets Power Snatch Hang Power Snatch Overhead Squat Then… In a 12 Min Window: Toe to bar Overhead Squat Single Dumbbell Box Step Over
All evening classes are cancelled this TODAY. 4:30-8:30pm We’ll resume our regular schedule the following day. Thank you for your understanding. Then… 30 Minute AMRAP 200m Run 30 Dumbbell Bench Press 40 Jumping Lunges 200m Run 20 Alternating Dumbbell Renegade Rows (10/arm) 40 Jump Squats 200m Run 30 Weighted situps 40 Walking Lunges 200m Run…
