 Warm-upAMRAP x 3 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Cossack Squats Into… AMRAP x 4 MINUTES 10 Elbow Punches w/ Empty Barbell 10 BB Strict Press 5 Front Squats 10 Alt Step-Ups StrengthBack Squat: 2-2-2-2-2 Start Moderate-Heavy and Build to Heavy 2-Rep (Score is Weight) MetconFOR TIME 6-9-15-21 Thrusters (95/65)|(65/45) 15-12-9-6 Box Jumps (30/24) (Score is Time) FinisherFOR RECOVERY
3:00 Walk w/ Nasal Breathing Only (No Measure)
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 Warm-upAMRAP x 5 MINUTES 8 Cal Row (EZ Pace) 10 Scap Push-Ups 5 Inch Worms + Push-Up 10 Bootstrappers Into… AMRAP x 5 MINUTES 8 Cal Row (Moderate Pace) 10 Up-Downs 10 Groiners Metcon"Death Row" EMOM x 20 minutes Min 1: 20 cal row Min 2: 15 burpees Scale as needed to accomplish work in :50-:45 sec. Score is number of rounds completed at your numbers. Track your calories and burpee numbers in notes. FinisherFOR QUALITY
30-50 Perfect Strict Pull-Ups or Banded Pull-Ups (1111)* *Depending on skill level, choose a number that is challenging but you can complete in no more than 7 sets. (No Measure)  Warm-up3 ROUNDS :30 Single Unders 10/10 Single Leg Romanian DL 5/5 DB Strict Press Into… 2 ROUNDS :30 High Jump Single Unders 10/10 Single DB Front Rack Lunges 5/5 DB Strict Press StrengthEMOM x 10 MINUTES MIN 1- 8-10 DB Arnold Press MIN 2- 10-12 Bent Over Row *Loading should be moderate-heavy or heavy. (Score is Weight) Metcon6 ROUNDS FOR TIME
15 Air Squats 10 DB Split Jerk (50/35)|(35/20) 40 Double Unders -12:00 Hard Cap- (Score is Time) |
AuthorCoach Erin |
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