Metcon (AMRAP - Rounds and Reps)
AMRAP in 14 Minutes
2 Ring Muscle-ups or 10 Pull-ups
20 Alterbating Dumbbell Snatches (50/35)
20 Calorie Assault Bike
Thursday July 30, 2020
For Time:
800 Meter Run
80 Air Squats
600 Meter Run
60 Push-ups
400 Meter Run
40 Ring Dips
200 Meter Run
20 Burpees
Wednesday July 29, 2020
3 Rounds for Time:
500 Meter Row
20 Toes to Rings
20 Kettlebell Swings (55/35)
Tuesday July 28, 2020
15-12-9:
Push Press (115/85)
Box Step-Overs (50/35 to 24″/20″)
.. Directly into:
15-12-9:
Push Jerks (115/85)
Box Jump Overs (24″/20″)
KILOS
Monday July 27, 2020
10 Rounds for Time
9 Thrusters (95/65)
35 Double Unders
Saturday July 26, 2020
Metcon (AMRAP - Rounds and Reps)
AMRAP in 30 Minutes with a Partner
10 Dumbbell Hang Power Cleans
12 Box Jumps (24/20)
10 One Arm DB Push Jerk
10 Push Ups
200 Meter Run or 10 Burpees
Friday July 24, 2020
On the 0:00
40/30 Calorie Row
20 Lateral Burpees over the Rower
On the 5:00 & 9:00
30/24 Calorie Row
15 Burpees
On the 13:00/16:00/19:00
20/15 Calorie Row
10 Lateral Burpees
At Home Version
On the 0:00
800 Meter Run
20 Lateral Burpees over Dumbbell or Kettlebell
On the 5:00 & 9:00
400 Meter Run
15 Lateral Burpees Over DB
On the 13:00/16:00/19:00
200 Meter Rub
10 Lateral Burpees over DB
Thursday July 23, 2020
2 Rounds for Time:
75 Double Unders
25 Russian Kettlebell Swings (70/55)
15 Deadlifts (225/155)
600 Meter Run