16 min Alternating EMOM:
Even min:
• 8/6 calorie Row
Odd min:
• Max Deadlifts (135/95#)
*Score is total number of Deadlifts
•5 reps at 50% of 1RM
•3 reps at 60% of 1RM
•2 reps at 70% of 1RM
•1 rep at 80% of 1RM
•1 rep at 90% of 1RM
•1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM
-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.
16 MINUTE AMRAP
•20 RKBS (53/35)
•20 ABMAT SIT-UPS
•20 BOX STEP UPS (24/20)
•20 WALLBALLS (20/14)
**AT MINUTE 8 PERFORM 750/650M ROW THEN PICK BACK UP WHERE YOU LEFT OFF**
-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.
AMRAP IN 20:
-10 Front Squats (95/65#)
-10 Pull-Ups
-10 Push-ups
-20 meter shuttle run (10m tap 10m tap)
-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.
4 Rounds For Time
80/60/40/20 Single-Unders
40/30/20/10 Shoulder Taps
30/25/20/15 Medball cleans
20/15/10/5 DB Press on Wallball (35/20#)
-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.
10 Push Press (45/35#)
25 Calorie Row
10 Push Press
30 Burpees
10 Push Press
35 Ball slams (30/20#)
10 Push Press
40 HR Push-Ups
10 Push Press
45 Box Step ups
10 Push Press
50 Alt DB Snatch (35/20#)
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:
-10 Back Squats (115/75#)
-10 Tire flips
–
10 Alt Sledgehammers
-20 meter Bear crawl
Every 90 sec for 12 min:
• 3 Bench Press
• 3 Pendlay Rows
Perform 3 reps of each movement in 90 seconds, for 8 rounds. Start light then work up to as heavy as possible.
PART 1
5 Rounds:
10 Deadlifts
1 minute Wallballs
Rest 1 minute btw rounds
Rest 3 minutes
PART 2
3 Rounds:
2 minutes MAX sit-ups
10 Renegade Rows (Push up pull rt/left)
Rest 1 minutes btw rounds
Rest 3 minutes
PART 3
1 Round:
400 meter Run
30 Burpees
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
FOR TIME:
10-9-8-7-6-5-4-3-2-1 reps of:
Alt DB Snatches (35/20#)
Box Step-ups (24/20″)
Burpees over the DB
100 meter ROW btw each set
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
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
AMRAP in 12 minutes
8 Push Press (95/65#)
8 Ball Slams (30/20#)
8 Russian Kettlebell Swings (1.5/1pd)
8 Goblet squats
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