Strength + MetCon Split Jerk (5-5-3-3-1-1-1 Every 90sec) Metcon (AMRAP – Rounds and Reps) 12min AMRAP 10 Front Rack Walking Lunges 95/65 200m Run 10 Overhead Walking Lunges 200m Run 10 Back Rack Walking Lunges 200m Run LvL 3: (75/55) LvL 2: (65/45) LvL 1: (45/35) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min
Midline Madness Metcon (AMRAP – Rounds and Reps) 8min AMRAP :45sec L-Sit 15 Hollow Rocks 10 Hi-Lo planks Metcon (AMRAP – Rounds and Reps) 3min AMRAP 20 Double Unders 3 Toes to Bar (Increasing Reps by 3) -Rest 90sec- 3min AMRAP * Start where you left off* -Rest 90sec- 3min AMRAP * Start where you
Strength + MetCon Overhead Squat (5-5-3-3-1-1-1 Every 90sec) Metcon (Time) 5 RFT 100m KB Front Rack Carry 53/36 8 HSPU 6 Snatches 95/65 LvL 3: (35/26) (Pike Push Up) (75/55) LvL 2: (26/18) (Box Inverted Push Up) (65/45) LvL 1: (18/12) (Push Ups) (45/35) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool
Monday Madness Metcon (Time) For Time: 50 Box Jumps Overs 40 Burpees 30 Pull Ups 200m Run 10 Bear Complex 135/95 200m Run 30 Pull Ups 40 Burpees 50 Box Jump Overs LvL 3: 75/55 LvL 2: (65/45) (Banded Strict Pull Ups) (Step Overs) LvL 1: (45/35) (Ring Rows) (Step-Overs) Warm-up Mobility Cash Out: –
Community WOD Saturday Metcon (Time) "Workout So Nice You do it Twice" Teams of 3 2 Rounds for Time AND Calories 120 Wallballs 20/14 120 Burpees 60 Double Dumbbell Push Press 35/25 60 Pull Ups 120 Push Ups 120 Ab Mat Sit Ups Cash out: 800m Team Run 1 person row’s for total cal 1
