Thursday, September 17, 2018

Warm-up:
1 round
175 m. Run
15 Wall Ball
10 Pull-up
 
 
MetCon:
RX
4 min. AMRAP
  • 21/16 cal. Row/Bike
  • 21 T2B
  • 21 Front Squat 115/78
3 min. rest
 
4 min. AMRAP
  • 15/12 cal. Row/Bike
  • 15 T2B
  • 15 Front Squat 135/93
3 min. rest
 
4 min. AMRAP
  • 9/6 cal. Row/Bike
  • 9 T2B
  • 9 Front Squat 155/108

Fitness/Recovery
to the “Rock”
  • 1 mile Run/Walk
3 min. rest
 
  • 1 mile Run/Walk

Monday, September

Warm-up:
  • 3x? DB Snatch & Press
  • 3×10 Duck Walk
  • 3×3 Strict Pull-up
  • 4×5 OHS Slide Drill
  • Ramp-up
 
Skill/Strength:
Overhead Squat
5×5 @ 70%
Odd’s – 5 @ 70%
Even’s – 30 sec Squat
 
 

MetCon:

10 min. AMRAP
 
RX
  • 20 DU
  • 15 Reverse Wall Ball 30/20

Fitness/Recovery
  • 50 SU
  • 15 Reverse Wall Ball 20/14