Strength: 20 min Bench Press 5 min to warm up to mod/light weight Then 8 x 8 across (same weight) 60-90s of rest between sets Metcon: “Ketsup” AMRAP 12 $in with 1000 m row 20 air squats 15 sit ups 10 h.r.push ups
Strength: 20 min 20 rep Back Squat 4th and final week Metcon: “Bouncy” EOMOM 10 -8 thrusters (mod/light) -25 dubs / 50 singles
9AM With a partner “The Good Stuff” AMRAP 26 80 Box Jumps 40 T2B 80 Wall Balls 40 Cals AB 80 KBS (mod) 40 BBJO 10 AM All levels with coach Jrod
Skill 1: 10 min Being Upside Down & H.S.P.U Skill 2: EOMOM 10 -handstand/h.s.p.u skill -double DB press Metcon: cap 15 min “Dianne” 21-15-9 Deadlifts (225/155) H.S.P.U Lv1: (185/135) 2 abmats Lv2: (135/95) push ups/pike
Oly 1: EMOM 14 1 pwr clean + 1 hang squat + 1 split *add weight every other Oly 2: EMOM 10 (85%-90%) 1 pwr/sq & Jerk Metcon: AMRAP 7 Asc by 1s 1 clean @ 60% 1 burpee
Strength: Overhead squats 7-7-5-5-3-3-1-1 Building Metcon: cap 15 min “Elbow Grease” 4RFT 500 m row 15 O.H.S (mod) 12 push ups
7:30Pm = Stretchy class. Strength: 20 min T.G.U 3@ light 3@mod/light 2@mod 2@mod/heavy 1@heavy 1@AHAP Metcon: cap 15 min “Chip-otle” 20 burpees 20/17 cal AB (30/26 row) 20 pull ups 15 burpees 15/12 cal AB (21/17 row) 15 pull ups 10 burpees 10/8 cal AB (15/12 row) 10 pull ups 5 burpees 5/4 cal AB…
Strength: 20 min 20 rep Back Squat week 3 Metcon: “Very Presidential” AMRAP 12 45 sit ups (presidents) 50 Dubs (states) 5 Box Jumps (30/24)(territories) 1 wall climb
With a partner split as need “30 Rock” AMRAP 30 $$ in 3000 m row 30 wall balls 30 DB sn (mod) 30 Pull Ups 30 C&J (mod/heavy) 10AM ‘Das-Boot Camp” with coach Nat. All levels, but come prepared to hustle!
Strength: 15-20 min Bench 5 x 5 Metcon: “Broken Heart” AMRAP 18 20 dubs 20 thrusters (very llight) 20 KBS (light) 20 wall balls *at minutes 3:6:9:12 and 15: stop and do 10 burpees