Warm-Up: 0-8
400m Run
20 Good Mornings 45/35
20 Reverse Lunges
500m Row
Strength: 20-35
Deadlift
In 15:00 complete
10-8-6-4-2
Increase weight across sets
MetCon: 50-70
10 Rounds (20:00 Cap)
3 Muscle Ups
5 Thrusters 135/95
50' Sandbag Carry 150/100
(25' out and back)
Extra: 84-90
15-10-5
HSPU
Devils Press 50/35s
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Saturday 200321
Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...
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Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...
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Warm-Up: 0-5 800/600m Row 20 Kang Squats w/ Empty Bar Strength: 12-24 Back Squat E3MOM 12:00 Complete 10 Reps increase weight across sets Me...
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Warm-Up: 0-10 3 Rounds 500m Row 12 KB Taters 12 Strict Pull-Ups Strength: 20-30 Deadlift 10:00 to establish a 10RM MetCon: 45-70 AMRAP 25:00...
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