4.15.2020
Push Press (7×5 80%)
Metcon (AMRAP – Rounds and Reps)
7 min amrap
5 clean & Jerk 135/95 (rx+) 155/105
10 pull ups (rx+) C2B
*any style clean & jerk
5 clean & Jerk 135/95 (rx+) 155/105
10 pull ups (rx+) C2B
*any style clean & jerk
Metcon (AMRAP – Rounds and Reps)
7x
5 HSPU
6 Front Raise
6 Wagon Wheel
5 HSPU
6 Front Raise
6 Wagon Wheel
7 min amrap
8 Full Clean & Push Jerk
12 Towel Pull Ups
sub push ups
10,000 rep challenge (AMRAP – Reps)
First person to hit 10,000 reps wins!
1000 reps of the following 10 exercises. You can partition however you like! We will have 1 RX and 1 Scaled winner 🙂
Use the comment field to track your breakdown each time you update your total reps.
YES!!
1. Squats
2. Lunges
3. Push Ups
4. Sit Ups
5. Burpees
6. Mountain Climbers (rx – is knees touching tricep))
7. Jumping Jacks
8. Calf Raises against the wall
9. Hollow Rocks
10. Supermans
1000 reps of the following 10 exercises. You can partition however you like! We will have 1 RX and 1 Scaled winner 🙂
Use the comment field to track your breakdown each time you update your total reps.
YES!!
1. Squats
2. Lunges
3. Push Ups
4. Sit Ups
5. Burpees
6. Mountain Climbers (rx – is knees touching tricep))
7. Jumping Jacks
8. Calf Raises against the wall
9. Hollow Rocks
10. Supermans
100 Minute Challenge (Time)
Accumulate 10 minutes of each of the following 10 exercises as quickly as possible.
1) L-sit
2) Plank
3) Stiff leg bridge
4) Single leg bridge (5min ea side)
5) Low push up plank 1 to 2 " above floor
6) Bottom of squat
7) Single leg tip toe (5min ea side)
8) Handstand hold
9) Side plank (5min ea side)
10) Hinge Reach
1) L-sit
2) Plank
3) Stiff leg bridge
4) Single leg bridge (5min ea side)
5) Low push up plank 1 to 2 " above floor
6) Bottom of squat
7) Single leg tip toe (5min ea side)
8) Handstand hold
9) Side plank (5min ea side)
10) Hinge Reach
Metcon (Weight)
40% clean
3×3 :
clean pull
power clean
front squat
high hang clean
cleans
3×3 :
clean pull
power clean
front squat
high hang clean
cleans
2×3 PC 50%
2×3 Hang Clean 60%
1×3 Full Clean 70%
2×1 Full Clean 80%
Clean (3×1 full clean 80+ %)
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