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Wednesday, April 8th 2020

Weightlifting

A: Metcon (No Measure) E2MOM x 5 sets 20s Reverse plank + march 20s Frog Glute bridge 20s Odd object hug lunges 30s Rest


Metcon

Metcon (4 Rounds for time) E5MOM for 20mins 2 rounds 12 Table dips 12 Alternating jumping lunges 12 Pike push-ups At the 3min mark of each interval draw a card from a standard deck: Red = Plank up downs Black= Feet raised glute bridge



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Metcon (AMRAP - Rounds and Reps) Running AMRAP 30mins 400m Hard 400m Moderate 400m Easy

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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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