Strength
20 minutes to complete
5×5 Deadlift
Metcon
EMOMx12
Station 1: 15 Deadlifts (225/155)
Station 2: 15 GHD Sit-ups or 20 AbMat Sit-ups
Station 3: Max Calorie Bike
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0
Metcon
“Fight Gone Bad”
3 Rounds
1:00 at each station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20”)
Push Press (75/55)
Calorie Row
Rest
Compare to May 27, 2017
No yoga today. We will have yoga next Saturday.
Metcon
“Warpath”
For Time:
800 Meter Run (1000 Row, 50/35 Bike)
6 Rounds “The Chief” (135/95)
400 Meter Run (800 Row, 30/20 Bike)
4 Rounds “The Chief”
200 Meter Run (250 Row, 15/10 Bike)
2 Rounds “The Chief”
*1 Round of “The Chief” is 3 Power Cleans, 6 Push-ups, 9 Air Squats
Skills
12 minutes to work on Pull-ups. If you are proficient at the movement, complete :
5×12 Unbroken Chest to Bar Pull-ups
Rest as needed between sets.
Metcon
Teams of 2
AMRAP 20:
9 Calorie Bike
12 Calorie Row
9 Kettlebell Swings (70/53)
Alternate movements.
Strength
15 minutes to complete
3×5 Back Squats
Metcon
2 Rounds:
400 Meter Run
30 Thrusters (65/45)
Strength/Skill
With a 20 minute time cap, complete for time:
5 Clusters (135/95)
3 Clusters (155/105)
1 Cluster (185/125)
Rest 2:00
5 Clusters (155/105)
3 Clusters (185/125)
1 Cluster (205/135)
Rest 2:00
5 Clusters (185/125)
3 Clusters (205/135)
1 Cluster (225/145)
Metcon
AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35)
9 Dumbbell Clean and Jerks (50/35)
Metcon
50/35 Calorie Bike (800 Run, 60/42 Row)
100 Double Unders
800m Weighted Run (50/35)
100 Double Unders
50/35 Calorie Bike
Extra
Either/Or…or a little bit of both.
In time remaining, work on Handstand Push-ups (preferred) or Row Conditioning.
If you are proficient at HSPU, complete:
10 sets of Unbroken Strict Handstand Push-ups for max total reps.
EMOMx6, Row for Calories
40 seconds on/20 seconds off
Strength
E2MOM, Back Squat
7, 5, 3, 7, 5, 3
Metcon
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30 Calorie Row
Yoga this morning at 8!
Metcon
800 Meter Run (1000 Row, 50/35 Bike)
-then-
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
-then-
800 Meter Run
Strength
15 minutes to complete
6×2 Front Squat
Metcon
“Big and Tall Christine”
3 Rounds:
500 Meter Row (400 Run, 21/15 Bike)
12 Deadlifts (245/165)
15 Box Jumps (30/24)
