MONDAY 8-3-15

Warm-up

  • 15min: Coach Led Agility/Mobility

Metcon

  • Form: Metcon (4 Rounds for reps)

3min AMRAP
Thrusters (record weight)

2min rest

5min AMRAP
20 Burpees
20 Ring Row
20 RKBS (record weight)

2min rest

7min  AMRAP
120m run (count as 2 reps)
10 Push-ups

2min rest

9min AMRAP
320m run (count as 4 reps)
30 Air Squats

  • Cons: Metcon (4 Rounds for reps)

3min AMRAP
Thrusters 95/65

2min rest

5min AMRAP
20 Burpees
20 Pullup
20 KBS 24/16

2min rest

8min  AMRAP
200m run (count as 2 reps)
15 Push-ups

2min rest

13min AMRAP
400m run (count as 4 reps)
50 Air Squats

  • Int: Metcon (4 Rounds for reps)

3min AMRAP
Thrusters 135/95

2min rest

5min AMRAP
20 Burpees
20 Pullup
20 Deadlift 225/165

2min rest

8min  AMRAP
200m run (count as 2 reps)
15 Push-ups

2min rest

13min AMRAP
400m run (count as 4 reps)
50 Air Squats