Tuesday, June 30, 2020
Warm-up: 2 x 350 m. Row – 3 min. rest between Metcon: RX+ – 6 rds. RX – 5 rds. 30 Air Squat 19 Power Clean 115/73 5 Strict Pull-up 400 m. Run or 24/18 Cal.
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Warm-up: 2 x 350 m. Row – 3 min. rest between Metcon: RX+ – 6 rds. RX – 5 rds. 30 Air Squat 19 Power Clean 115/73 5 Strict Pull-up 400 m. Run or 24/18 Cal.
Read MoreWarm-up: 2×8 DB Wrist Curl 2×8 DB Reverse Wrist Curl 2×8 DB Tricep OH Ext. 2×5 Seated Vertical Jump 2×5 Pause Squat Wrist & Rack Stretch Strength: Front Squat – 1RM Metcon: for time – reps of 9-12-15 Clean & Jerk 135/93 C2B Pull-up – use a band if needed, everyone needs […]
Read MoreMetCon: FREAK – 1 rd. for time – team of 2 – each athlete completes movement and reps as listed, break-up as wanted Fran 21 Thruster 95/63 21 Pull-up Eva 60/40 Row or 30/20 Bike 30 Russian KB Swing 70/53 10 Strict Pull-up Annie 50 DU or 150 SU 50 Sit-up […]
Read MoreWarm-up: 2×5 Band Strict Press 2×8 Upright Row 2×8 Band Strict OH Extension Snatch Ladder Strength: Jerk – 5×5 @ HAP Metcon: 12 min. AMRAP 12/9 Cal. 12 SB Wall Ball 30/20 12 SB Push-up
Read MoreWarm-up: 350 m. Plate Carry 45/25 Metcon: Bergeron “beep” Test 20/15 Cal. 2 rds. Bergeron Test 75/53 20/15 Cal. 2 rds. Bergeron Test 75/53 20/15 Cal. 2 rds. Bergeron Test 75/53 Bergeron “beep” test is 7 Thruster, 7 Pull-up and 7 Burpee
Read MoreWarm-up: 2×30′ Bear Crawl 2×10 Good Morning 2×3 Strict Pull-up 2×8 B-O BB Row 2×8 BB Curl Strength: Deadlift 1RM Metcon: 1 rd. for time 10-8-6-4-2 Diamond Push-up 20-16-12-8-4 V-up 30-24-18-12-6 Air Squat
Read MoreWarm-up: Hex Bar Deadlift – 1RM Metcon: 5 rds. for time 7 Clean & Jerk 135/93 400 m. Run or 24/18 Cal.
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