Strength + MetCon Floor Press (5×5 + ME Push Ups Every :90sec) Metcon (Time) 5 Rounds for Time: 200m Run 5 Hand Stand Push Ups 4 Box Jump Overs 24/20 3 Power Cleans 135/95 2 Push Jerks 1 Front Squat LvL 3: Pike Push Ups – 20/18 – 95/65 LvL 2: Box Inverted Push Ups
Midline Madness Metcon (Time) 3 Rounds: 5 weighted v-ups 45/25 :30sec Lo-Plank 10 Russian Twist Metcon (AMRAP – Rounds and Reps) 15min AMRAP Increasing reps by 2: 2 Toes to Bar 2 Pistols *5 Devils Press after Ea. Round 35/25* LvL 3: Knees to Elbow – Box Assisted LvL 2: Knees to Chest – Rig
Strength + MetCon Shoulder Press (5×5 + 20 Bent Over Rows Every :90sec) Metcon (Time) For Time: 1 Cluster 95/65 1000m Row 2 Clusters 800m Row 3 Clusters 600m Row 4 Clusters 400m Row 5 Clusters 200m Row Rx+ 135/95 LvL 3: 900/700/500/300/100 – 75/55 LvL 2: 800/600/400/200/100 – 45/35 LvL 1:500/400/300/200/100 – 35/15 Warm-up
Manic Mondays Moore (Time) 2 Rounds 24 Box Jumps 24/20 6 Handstand Push Ups 7 Deadlifts 275/185 96 AbMat situps 12 Pull Ups 24 DB Overhead Walking Lunges 35/25 21 Double Unders 400m Run June 7th, 1996 – December 24th, 2021 Ant Moore was a beloved member of the Phenix City/Columbus community. Although he was
Cracked out Christmas The 12 Days of Christmas *Barbell* (Time) For Time 1 Deadlift 2 Hang Power Cleans 3 Front Squats 4 Shoulder Presses 5 Back Squats 6 Push Presses 7 Thrusters 8 Squat Cleans 9 Push Jerks 10 Hang Power Snatches 11 Overhead Squats 12 Sumo Deadlift High-Pulls Use a single barbell throughout (95/65
