Strength + MetCon Shoulder Press ( 8×8 + 20 Barbell bent over rows 45/35 Every :90) DB Press Alt. Overhead Hold (AHAP) Metcon (AMRAP – Rounds and Reps) 12min AMRAP 5 Handstand Pushups 3 Bar Facing Burpees 1 Deadlift 225/155 RX+ 315/205 LvL 3: (Pike Push Ups) – (185/125) LvL 2: (Box Inverted Push Ups)
Midline Madness AbTastic (AMRAP – Reps) With a 5min Time Cap 100 AbMat Sit Ups ME Toes to Bar with remaining time Metcon (AMRAP – Rounds and Reps) 12min AMRAP 25 Double Unders 15 GHD Sit Ups 10 Single Dumbbell Overhead Walking Lunges 50/35 LvL 3: 35/25 LvL 2: 25/20 LvL 1: 15/10 Mobility Cash
Strength + MetCon Bench Press (Bench Press: 5-3-3-2-1-1 + ME Push Ups after Ea.) Metcon (Time) For Time: 10-1 Box Jump Overs 24/20 1-10 Devils Press 35/25 *100m Run after Ea. round* LvL 3: (BJO 20/18) – (DB 25/15) LvL 2: (BJO 18/16) – (DB 20/10) LvL 1: (BJO 12/10) – (DB 15/10) Warm-up Accessory
Monday Madness Metcon (2 Rounds for reps) 8min AMRAP 8 Deadlifts 95/65 6 Shoulder to Overhead 4 Front Squats -Rest 2mins- 8min AMRAP 8 Push Ups 6 Pull ups 4 Clusters -Rest 2mins- For Time: 800m Run RX+ 135/95 LvL 3: 75/55 LvL 2: 45/35 LvL 1: 25/15 800m Run (Time) Max Effort 800m Run
Saturday Community WOD Metcon 25 Min EMOM: 15 Dumbbell Push Press @35/25 15 Weighted Ab Mat Sit-up@25/15 15 Deadlifts@135/95 100 Meter Run *Rest* RX+ 50/35 Dumbbell Toes 2 Bar 185/135 Deadlift
