4.25.2020
5k Run (Time)
Max Effort 5k Run
Optional 5K run for retest on time
Push Press (7×3 85%)
Metcon (AMRAP – Reps)
4×10 wagon wheel, chair dips, 10 full range front raise
3x 1 min on 1 min off
1. Mountain Climbers
2. Hollow flutter kick
3. Squat
4. Shoulder Taps
1,2,3,4,1,2,3,4,1,2,3,4
Metcon (AMRAP – Reps)
3x 1 min on 1 min off
1. Hang Power Snatch 75/55
2. Hollow Flutter Kick
3. Overhead Squat
4. Shoulder Taps
1,2,3,4,1,2,3,4,1,2,3,4
1. Hang Power Snatch 75/55
2. Hollow Flutter Kick
3. Overhead Squat
4. Shoulder Taps
1,2,3,4,1,2,3,4,1,2,3,4
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