Workhorse: Training
Metcon 1
2x Tabata (16x 20 sec rounds)
Push-up
Air Squat
Metcon 2
21:00 EMOM
Min 1 – 15x KBS (55#/35#)
Min 2 – 10x Sit-ups
Min 3 – 5x Burpees
Workhorse: Training
Metcon
4x Rounds
800m Run
20x Sumo Deadlift High Pulls (65#/55#)
10x Box Jumps 20″/24″ (or Step Ups)
[29:33]
Workhorse: Training
2,500m Row
8×1 Squat Cleans @ 135#
Metcon
21-15-9
Clean & Jerk @ 135#
Burpee Box Jump Over
[13:30]
Workhorse: Training
Double Unders ~50
Metcon 1
12:00 AMRAP
5x Push-Press (95#/65#)
11x Goblet Squats (55#/35#)
14x Push-ups
[10+2]
Metcon 2
12:00 AMRAP
7x Pull-ups
12x Dball @100#
16x Double Unders (3:1 Singles)
[4+7]
Workhorse: Training
Metcon
30 Calorie Row, 10x Sandbag Cleans (60#)
24 Calorie Row, x8 Sandbag Cleans
18 Calorie Row, 6x Sandbag Cleans
12 Calorie Row, 4x Sandbag Cleans
6 Calorie Row, 2x Sandbag Cleans
Good Mornings 5×8 @ 45#
Romanian Deadlift 5×5 @ 85#
GHD Buddy/Floor Drops 5×3
Single Arm KB Overhead Squat 5-4-3-2-1-1 (increase load each round)
Turkish Get-up 3-2-1-1 (build to heaviest load)
Unsteady Barbell Overhead Walk 2x40ft
Single Arm KB Overhead Forward Lunge 2x20ft each arm
Intensity
7x
25 Meter Prowler Push
25 Meter Sprint