Programming for week
Metcon (Time)
4 RFT
2 100m run/row with 7 burpees in between
15 T2B (do a burpee each time you come off the bar)
14 yd walking DB OH lunge (7 yds each arm)
35/25 (50/35 RX+)
2 100m run/row with 7 burpees in between
15 T2B (do a burpee each time you come off the bar)
14 yd walking DB OH lunge (7 yds each arm)
35/25 (50/35 RX+)
Metcon (Time)
27-21-15
Hang power cleans 95/65
GHDs
cal row (women 24-18-12 on row)
Hang power cleans 95/65
GHDs
cal row (women 24-18-12 on row)
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
30 DU
5 Hang power cleans 125/85
5 Shoulder 2 OH
10 Burpee box overs 24/20
30 DU
5 Hang power cleans 125/85
5 Shoulder 2 OH
10 Burpee box overs 24/20
Metcon
16 min EMOM
minute 1 10 T2B
minute 2 12 HR Push ups
minute 3 10 GHDs
minute 4 12 goblet squats 53/35
minute 1 10 T2B
minute 2 12 HR Push ups
minute 3 10 GHDs
minute 4 12 goblet squats 53/35
Metcon (Time)
3 Rounds for Time
9 T2B
9 FS 115/75
6 T2B
6 FS 115/75
3 T2B
3 FS 115/75
9 T2B
9 FS 115/75
6 T2B
6 FS 115/75
3 T2B
3 FS 115/75
Metcon (Time)
4 RFT
200m run/row
7 C2B
14 front squats 115/75
200m run/row
7 C2B
14 front squats 115/75
Metcon (Time)
Snake Eyes
11 Wall walks
22 OH Squats 115/75
33 Pull-ups
44 Man-makers 45/35
55 Box Jumps 30/24
66 Burpees to 45# plate
77 GHDs
88 Swings 1.5/1p
99 DU
Metcon (Time)
‘No Time To Die’
buy-in:
20 synchro burpees
then one partner works at a time
40/30/20/30/40
DU
KBS 53/36
HPC 95/65
DB step-overs 35s/25s 20"
buy-out:
6 rope climbs (3 for 1 standups)
Metcon (Time)
‘No Time To Die’
buy-in:
20 synchro burpees
then one partner works at a time
40/30/20/30/40
DU
KBS 53/36
HPC 95/65
DB step-overs 35s/25s 20"
buy-out:
6 rope climbs (3 for 1 standups)
Metcon (Time)
‘No Time To Die’
buy-in:
20 synchro burpees
then one partner works at a time
40/30/20/30/40
DU
KBS 53/36
HPC 95/65
DB step-overs 35s/25s 20"
buy-out:
6 rope climbs (3 for 1 standups)