Manic Mondays
Manic Mondays
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
1000m Row
10 Power Cleans 135/95
10 Front Squats
10 Push Press
10 Back Squats
10 Lateral Burpees Over Bar
100 Double Unders
-1min Rest-
For Time:
500m Row
5 Power Cleans 155/105
5 Front Squats
5 Push Press
5 Back Squats
5 Lateral Burpees Over Bar
50 Double Unders
1000m Row
10 Power Cleans 135/95
10 Front Squats
10 Push Press
10 Back Squats
10 Lateral Burpees Over Bar
100 Double Unders
-1min Rest-
For Time:
500m Row
5 Power Cleans 155/105
5 Front Squats
5 Push Press
5 Back Squats
5 Lateral Burpees Over Bar
50 Double Unders
Metcon (Time)
Mobility Cash Out
Mobility Cash Out:
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) Barbell(45) Smashing
(Quads, IT band, Hamstring)
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) Barbell(45) Smashing
(Quads, IT band, Hamstring)