Monday, March 30, 2020

Metcon (AMRAP - Rounds) 20 min EMOM Min 1: 7 Burpee box jump overs (Scale: Burpee over object) Min 2: 30 Shoulder Taps (3 Wall walks) Min 3: 15 KBS (Scale: 30 Good Mornings) Min 4: 45 seconds abs*Score is amount of full rounds completed. **Use a DB if you do not have a KB, or do 30 Good Mornings, your glutes and hamstrings will love you. ***Elevate feet during Shoulder plank taps for challenge ****LAST ONLY, try max reps for each movement.

Metcon (Distance) 10 min Max distance Run, row, or bike

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Saturday September 12th, 2020

Metcon (Weight) ON A 12:00 RUNNING CLOCK... Build to a 2RM Power Clean Metcon (Time) Cash In: 400m Run Then.. 3 Rounds 15 Deadlifts 185/ 125 12 Bar Facing Burpees 9 Box Jump Overs 24/20 Cash Out: 400m

Saturday, April 11th 2020

Metcon Metcon (AMRAP - Rounds and Reps) TEAM WOD!! Amrap 22 minutes You go I go 10 Odd object GTO 10/10 Lunge to explosive knee drive Amrap 22 minutes You go I go 10 Double DB snatches @ 35/25lbs (or

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