 A. Metcon (Rounds and Reps)
*Partner WOD Teams of 3 30 min AMRAP 200 Meter Wreck Bag Run (50/35) (1- No bag, 2- 100m Run) 7 Power Cleans (155/105) (1- 4 PC, 2- Scale wt) 21 DU (1- 42 Singles)
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 A. Bench Press
8 @ 68% 5 @ 78% 3 @ 88% 1 @ 95% 3 @ 90% 5 @ 80% 8+ @ 70% * Super set BP rounds with building to a DB or KB Bent Over Row 8 Rep Max SCALED - Build to an 8RM FITNESS- 5 Rounds 10 DB Bench Press @ 31x1 15 Banded Pull-A-Parts 45 DU / 90 Singles B. Metcon (Reps) Rx 3 Rounds (1 min work / 15 sec to transition) Max Deficit Push Ups Max Strict Pull-ups Max Calories Rowed Max GHD SU Max Bike Calories FITNESS 3 Rounds (1 min work / 15 sec to transition) Max Push Ups Max Ring Rows Max Calories Rowed Max Reverse Incline Sit Ups Max Bike Calories C. Accessory 3 Rounds :30 Max Ring Fallouts :30 Max BB Curls 3 Rounds :30 Max Flexed Armed Hang :30 Max Banded Tri Pull Downs  A. Back Squat
Tempo Back Squats 5 Sets: 1 Tempo Back Squat 2 Back Squats Tempo: * 5 Seconds Down * 1 Second Pause * Regular Stand Set 1: 60% Set 2: 65% Sets 3-5: 70% SCALED: Use tempo and build FITNESS: Every 90 sec minutes Station 1 – Back Squat x 12 reps @ 20X1 Station 2 – Russian Kettlebell Swings x 30 reps Station 3 – Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0 B. Metcon (No Measure) 5 Rounds Min 1 - Back Rack Reverse Lunge w/ hip tuck 8L + 8R (45/35) Min 2 - Lateral Box Step Ups w/ DB on outside leg (8L + 8R) (Choose wt) *If you were able to maintain the tempo with each round then increase the weight slightly. C. Metcon (Rounds and Reps) 15 min AMRAP 15 Wallballs (20/14) (1-12 WB, 2-14/10) 16 Russian Twists (20/14) (1-10 WB, 2-14/10) 15 Hang Power Cleans (95/65) (1-10 HPC, 2-75/55, 3- DB Hang Power Cleans) 15 Weighted Hollow Rocks (15/10) (1-10, 2-No wt) 15 Box Jumps (24/20) (1-10 BJ, 2-Step Ups) Rx+ 20 Wallballs (20/14) 20 Hang Power Snatches (95/65) 20 Box Jumps (24/20) 20 Front Squats (95/65) 20/15 Calorie Row D. Mobility 2 min Couch stretch (each side) 2 min pigeon pose (each side)  8am Gymnastics and Intro
9am Advanced A. Metcon (Time) "Perfect Bar" (Team) Teams of 3, For Time (30 Minute Cap): 120 Deadlifts, 600 Meter Run 90 Hang Power Cleans, 600 Meter Run 60 Push Jerks, 600 Meter Run 5,000 Meter Bike Erg 60 Push Jerks, 600 Meter Run 90 Hang Power Cleans, 600 Meter Run 120 Deadlifts, 600 Meter Run 600 Meter Runs: 3 x 200 Meter Relays 1st Half Barbell: 155/105 (Rx+175/115) 2nd Half Barbell: 135/95 (Rx+ 155/105) 10am Community WOD A. Metcon (Reps) "Super Friends" 4 Rounds (1 min of work / 20 sec to transition) Bench Press @ 50% of 1RM Weighted Turkish Sit Ups Ring Rows KBDL (106/88) Cal Bike *Start at any movement but every 6th min we run 200m together and every 7th min we rest.  A. Metcon (Rounds and Reps)
20 Min AMRAP (3 partner WOD) P1 - 12 DB Snatches (50/35) (1- 8 DB Snatches, 2- Scale wt) 8 Burpees over the DB (1- 6 Burpees over DB, 2- 8 Burpees, 3- 8 Burpees on box) 6 Toes to Bar (1- 4 Toes to bar, 2- 6 Knees to elbow, 3- 6 Toes to rig ) P2 - Max Cal Row P3 Rest *Rotate when P1 completes their last T2B B. Metcon (Time) 4 Rounds (3 Partner WOD) P1 - Run 400m (1- 1 min down and then run back, 2- 200m) P2 - Max MB Sit Ups (20/14) (1- Scale wt) P3 - Rest *MetCon is complete when everyone has run 4 times.  A. Bench Press
10RM, then 85% for 3 x 10 FITNESS Tabata - MB Ab Mat SU / Alt DB Bench Press 4 Rounds :20 Max MB Ab Mat SU / :10 REST :20 Max Alt DB Bench Press / :10 REST (1 min REST - 2 tabata rounds) Tabata - Mountain Climbers / Hollow Rocks 4 Rounds :20 Max Mountain Climbers / :10 REST :20 Max Hollow Rocks / :10 REST B. Metcon (AMRAP - Reps) 6 Rounds Min 1 - Sprint to wall and back + Max Pull Ups or Max Ring Rows Min 2 - 50 Double Unders (1- Work DU for 45 sec, 2- 100 singles) Min 3 - 15 Push Ups (1- 10 Push Ups, 2- 15 Push Ups on a box or bench) Min 4 - * Max Hang Clean & Jerks (95/65) (Rx+ 135/95) (1- Scale wt, 2- DB C&J) *Please drop 25lb plates and lower from the hip. **Make sure you are ready to row at the beginning of the following round. |
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