Category Archives: Uncategorized

MetCon 40 burpees 40 HSPUs / 15 wall walks 400m for Time

Coaches will be attending training this weekend!

MetCon 3 rounds 30 wallballs 20/14 10 strict Press 95/65 10 pistols

MetCon 20 min Time cap 10 Lunges with DBs 9 dB Snatch 8 dB hang Cleans 7 DB floor press 6 Russian twists 5 strict pull-ups 4 hspus 3 burpees 2 man makers 1 200 m run Rx is 50/35 Format will be: 1,2 1,2,3 1,2,3,4 1,2,3,4,5 1,2,3,4,5,6 Etc…..

MetCon 12 min AMRAP 50 power Cleans 95/65 30 box jump overs 24/20 10 pistols

MetCon Helen 3 rounds 400m run 21 kB swings 53/35 12 pull-ups

MetCon 4 rounds 15 deadlifts 135/95 10 hand release push-ups 5 muscleups / ring dips

MetCon 13 min AMRAP 1 squat clean 135/95 3 front Squats 135/95 Ascending burpees over Bar per round 1-2-3-4-5-6-7-8-9-10… Rx+ = 155/105

MetCon 5 rounds 15 kB swings 53/35 50′ walking lunges 53/35 10 ring dips / 15 bench dips 50′ walking lunges 53/35