4.26.2020

Deadlift (7×3 85%)
Metcon (AMRAP – Rounds and Reps)
10 Min amrap
10 Push Press 75/55 (+) 95/65
10 HPC
10 Front Rack Lunge
20 Push Ups
Metcon (AMRAP – Rounds and Reps)
7x
10 single leg RDL each leg
10 stiff leg bridge
10 Good morning
10 sec isometric towel hold

10 Min amrap
20 Jumping Jacks
20 High Knees
20 Lunges
20 Push Ups

Metcon (AMRAP – Rounds and Reps)
Coach Josh’s Bonus KettleBell CRUSHER
10 min amrap
10 single arm DL
10 Russian KB swing
10 Snatch
10 Push press
10 KB Push up
10 KB Clean
10 KB Push Jerk
10 KB Thruster
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
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