10m - Dynamics
10m - Dumbbell Prep
MetCon - 5 Rounds each, You Go, I Go:
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Push Press
10 Box Jumps 24/20”
10m - Dynamics
15m - Movement Prep
MetCon - 5 Rounds, 1m per movement (20m clock)...
0-1m: Burpees over the Bar
1-2m: Thrusters 95/65
2-3m: TTB
3-4m: Rest
Mobility - Twisted Cross 90s/side. Saddle 3m.
10m - Dynamics
10m - Movement Prep
MetCon - 20m AMRAP:
Machine for Calories
15 Wall Ball Shots 30/20lbs to 10/9’
10 Chest to Bar Pull Ups
*Machine calories prescriptions are:
25/20 Calorie Row
20/15 Calorie Ski
18/15 Calorie Assault Bike
Mobility - Lat Stretch 1m/side. Seated Straddle 3m.
10m - Dynamics
15m - Movement Prep
Every 90s for 5 sets, ascending:
1 Squat Snatch + 3 TNG PC & PJ
*The point of this is to allow athletes to practice, under load, the movements they are doing for the workout and allow the coaches to make sure everyone is in order. Our more experienced athletes may ascend to a heavy complex.
Metcon - 12m AMRAP:
1 Squat Snatch
3 Clean & Jerk
30 Double Unders
*Rx - 155/105