Tuesday Metcon (Time) 5 rounds Front Squat (15-12-9-6-3) or Squat Clean (10-8-6-4-2) 20 Abmat sit ups or V-ups 200 m run Rest 1 min after each completed round during this time you may go up in weight (weight can get challenging but should be solid with no misses) Make sure full rest it taken Cap: 24 min cap
Monday- Outdoor Workout Metcon (AMRAP – Rounds and Reps) 21 min Amrap 10 Deadlifts 15/12 cal bike ( C2 Bike 25/21) 20 Wall Balls For many this will be the first day lifting or hitting a workout a intensity We will be making sure that everything you do is safe above all else these outdoor workouts will be a good transition back to group training.
Saturday Space Force (Time) For time 30 thrusters (115/75) 30 power cleans 30 push jerks 30 overhead squats 30 front squats EMOM 60 ft shuttle run (30 ft one way 30 ft back) May sub 5 burpees If no bar do 40 with dB/kB or odd object Workout begins with run Weight should be light to medium a touch and go weight
Wednesay Front Squat (3-3-3-3-3-3 (every 90 sec increasing) ) May do 3 squat cleans if doing in workout If doing with lighter weight or limited equipment Do 6 each side front loaded step back lunge Metcon (Time) 5 rounds for time 400 m run 6 squat cleans or 10 squats (185/125) 20 box jump or step overs 24/20 500 row 25 cal bike 20 burpees Squat clean is Rx weight only or a challenging weight Read more…
Tuesday Metcon (Time) 3 rounds for time 20 deadlifts 30 double unders 20 shoulder to overhead 30 double unders 20 hang power clean or Russian KB swings 30 double unders If you have a barbell and you want to treat like a strengh workout fee free to lower reps to 10-15 but with a heavy weight Double under 50 singles Or 30 jumping jacks
Friday Metcon (Time) 10 down to 1 Ground to overhead (155/105) Burpees 100 m sprint Ground to overhead Should be on the challenging side If only have limited equip or light weight use a 20-2 rep scheme for ground to overhead DB – do alt dB snatches KB- American KB swing Odd object – ground to overhead If cannot run do a 30 second wall sit