500 meter light row
Shoulder ROM with broomstick
20 good mornings w/ broomstick
10 second hold squat position with elbows driving knees OUT
10 meter lunge deep w/ right leg and touch opposite elbow to the ground
10 meter lunge deep w/ left leg and touch opposite elbow to the ground
forearm stretches
5 Rounds For Time
90 Seconds Jump Rope
50-40-30-20-10 Reps of:
Lunges
Push-Ups
Sit-Ups
-1000m ROW, 800m Jog, or 4 minute slow Bike.
-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.
3 ROUNDS FOR TIME:
-15 Hang Power Snatch (75/55#)
-10 Burpees Over the bar
….REST 3 MINUTES….
AMRAP IN 10 minutes:
-15 Calorie Row
-Medball Cleans (20/14#)
500 meter light row
Shoulder ROM with broomstick
20 good mornings w/ broomstick
10 second hold squat position with elbows driving knees OUT
10 meter lunge deep w/ right leg and touch opposite elbow to the ground
10 meter lunge deep w/ left leg and touch opposite elbow to the ground
forearm stretches
-1000m ROW, 800m Jog, or 4 minute slow Bike.
-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.
For Time
50 Wall Balls (20/14#)
50 calorie Assault Bike
50 Shoulder-to-Overhead (115/75#)
50 Walking Lunges
-1000m ROW, 800m Jog, or 4 minute slow Bike.
-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.
2 ROUNDS FOR REPS:
2 min Alt DB Hang Snatches (30/20#)
2 min Burpees
2 min Mountain Climbers (Right/left = 1)
2 min Ballslams (30/20#)
2 minute REST
400m or 450 Row
25 Box Step ups or Jumps
25 Sit
500 meter light row
Shoulder ROM with broomstick
20 good mornings w/ broomstick
10 second hold squat position with elbows driving knees OUT
10 meter lunge deep w/ right leg and touch opposite elbow to the ground
10 meter lunge deep w/ left leg and touch opposite elbow to the ground
forearm stretches
-1000m ROW, 800m Jog, or 4 minute slow Bike.
-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.
21-15-9
-Pull-ups
-GHD Sit-ups
-Back Extensions
-Calorie row
5 reps at 60%
5 reps at 70%
5 reps at 75%
5 reps at 75%
-1000m ROW, 800m Jog, or 4 minute slow Bike.
-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.
5 rounds for time:
• 15 calorie Row
• 15 Bench Press
•15 Box Jumps 24/20″
Row 1000 meters or Jog 800 meters
50 double unders
2 Rounds NOT FOR TIME:
10 push press with an empty bar
10 sit ups
10 air squats
10 good mornings with a broomstick
3 ROUNDS:
•400m RUN
•15 BURPEES
•15 DB HANG POWER CLEANS (40/25#)
•15 BURPEES
•3 WALLCLIMBS
Row 500m
Calf stretches
SamsonStretch
Caterpillar
1 ROUND NOT FOR TIME:
10 back extensions
10 knees to chest
10 toe kicks
10 butt kicks
10 unbroken double unders attempts
15 MIN AMRAP
•800m RUN BUY-IN
WITH TIME REMAINING:
•15 WALLBALLS (20/14)
•12/9 CAL ROW
•10 SIT-UPS
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