Three sets of:
Back Squat x 8-10 reps
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds Record heaviest weight used in comment section
B: Metcon (AMRAP – Rounds and Reps)
Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Dumbbell Ground to Overhead
10 Dumbbell Front Squat
10 Burpees
Rest 3 minutes between sets, and pick up where you left off.
Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%
B: Metcon (AMRAP – Rounds and Reps)
Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Ground to Overhead
10 Overhead Squat
10 Burpees
Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
B: Metcon (AMRAP – Rounds and Reps)
Against a 7-minute running clock, complete:
500 Meter Row
—
As many rounds and reps as possible of:
5 Single Arm Press each arm
10 Box Jump-Overs
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
B: Metcon (AMRAP – Rounds and Reps)
Against a 7-minute running clock, complete:
500 Meter Row
—
As many rounds and reps as possible of:
5 Single Arm Press each arm (55/35 lbs)
10 Box Jump-Overs (24/20)
Three sets of:
Romanian Deadlifts x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 15-20 reps @ 1010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Hollow Hold/Rock x 30-45 seconds
Rest 45 seconds Record heaviest weight used in comment section
B: Metcon (Time)
In teams of two, alternate sets to complete 3 each of:
5 Man-Makers
300 Meter Run Record weight used for Man Makers in comment section
Four sets of:
Front Squats x 6-8 reps
Rest 10 seconds
Farmer’s Carry x 100 Meters
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds Record heaviest weight used in the comment section
B: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 6 minutes of:
6 Burpees
6 Pull-Ups
6 Wall Ball Shots
