Posts

Friday

4 rounds 30 v-ups 60 bicycles 30 weighted sit-ups  60 flutter kicks 30 love taps 60 mountain climbers
Metcon 4 Rounds 30 Double Unders 16 Alternating Single Leg Deadlifts 30 Double Unders 10 Bent Over Rows
RX Men: 40# DBs RX Women: 25# DBs

Thursday

3x10 pistols ( to med ball or bench) 30 Turkish get ups (40/25)
 Metcon 21-18-15-12-9-6-3 Air squats Hand release push ups

Wednesday

5x3 back squat ( building) 3x10 strict pull ups
Metcon  24 MIN AMRAP 20 kettlebell swings (53/35) 18 Dumbbell step ups(Alternating) (40/25)

Tuesday

1 mile run/ or 1600 row 5x10 bent over row 
“Annie” 50-40-30-20-10 Double unders ( Double the singles) Sit-ups

Monday

Strength 5x2 strict press ( building) 5x3 Front Squat (building)
“Kelly” 5 Rounds 400 m run 30 box jumps 30 wall balls 20/14lb

Friday

Core 50 double unders 50 sit ups 40 double unders  4 sit ups 30 double unders 30 sit ups  20 double unders 20 sit ups 10 double unders  10 sit ups
Metcon 8 Rounds 8 Step Up Overs 8 Pull Ups
RX Men: 40# DBs RX Women: 25# DBs

Thursday

Strength Thruster (15 Min to find 5 Rep Max)
Metcon 2 hang power cleans 2 jump overs 4 hang power cleans 4 jump overs 6 hang power cleans 6 jump overs 8 hang power cleans 8 jump overs 10 hang power cleans 10 jump overs 12 hang power cleans 12 jump overs Rest 2 minutes Then start at  12 and go back down!
RX Men #40 RXW Women #25
Happy Halloween! Don’t forget to wear your costumes!