4.29.2020

Front Squat (7×1 record heaviest)
Metcon (AMRAP – Rounds and Reps)
17 min amrap
10 Pistols
15 Burpees
10 Toes To Bar
Metcon (AMRAP – Rounds and Reps)
4×6 Bulgarian Split Squat
Curtsey Squat
Single Leg Bridge

17 min amrap
10 Pistols
15 Burpees
25 Sit Ups

Metcon (AMRAP – Rounds and Reps)
4×6 Bulgarian Split Squat
Curtsey Squat
Single Leg Romanian deadlift

17 min amrap
10 Pistols
15 Burpees
25 Sit Ups

Warm-up
Alternating:
3×3 front squat w bar
6 second hold at bottom
3×3 Shoulder Press
6 sec hold at top

Skill Work
3×2 high hang squat clean 40% + 4 push jerl
3×1 High Hang Clean, Hang Clean, Push Jerk, Split Jerk @ 50% C&J
2×1 hang clean, push jerk, c&J 60%
3×2 C&J 70%
2×1 C&J 80%
Clean and Jerk (3×1 80+%)
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