Warm-up
Coaches Choice
MetCon
Teams of two, one teammate works at a time
AMRAP 7 Minutes:
50 Back Squats, 115/80lbs
50 Back Squats, 135/95lbs
Max Rep Back Squats, 155/105lbs
(RX+ 135/95, 185/135, 225/155)
-Rest 3min.-
AMRAP 7 Minutes:
50 Bench Press, 95/65lbs
50 Bench Press, 15/80lbs
Max Rep Bench Press, 135/95lbs
(RX+ 135/95, 155/105, 185/115)
-Rest 3min.-
AMRAP 7 Minutes:
50 Deadlifts, 135/95lbs
50 Deadlifts, 155/105lbs
Max Rep Deadlifts, 185/135lbs
(RX+ 185/135, 225/155, 275/185)
SCALED
-for each lift use the following progression
*50 reps @50%, 50 reps @60%, max reps @70%
LITE
Teams of two, one teammate works at a time
AMRAP 7 Minutes:
50 Step-ups
50 Ring Rows
Max Rep KB Swings
-Rest 3min.-
AMRAP 7 Minutes:
50 Walking Lunges
50 Hanging Knee Raises
Max Rep DB Push Press
-Rest 3min.-
AMRAP 7 Minutes:
50 Sit-ups
50 Wallball
Max Rep Burpees
OPEN GYM
Warm-up
3 Rounds:
200m Run
1min. Rest
(start moderate and run a little harder each round)
-then-
3 Steady Rounds:
10 DB Hang Clusters - Light
10 Knees to Elbows
Strength
Back Squat 8×3 @65%
(speed work)
MetCon
AMRAP 20 Minutes:
20 Wallball, 20/14lbs
20 Box Jump-overs, 24/20″
10 Power Cleans, 185/125lbs
SCALED
-light med-ball & barbell
-lower box
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. EMOM 20 Minutes:
10/8 Calorie Assault Bike
B. Strict CTB Pull-ups 10x3