Warm-up
Coaches Choice
MetCon
RX
In Partners AMRAP 6 Minutes:
Partner A: 5 Power Cleans, 135/95lbs
Partner B: 5 Burpees to Target
*partners keep switching back in forth*
-rest 4min.-
AMRAP 6 Minutes:
Partner A: 10 Wallball, 20/14lbs
Partner B: 10 HR Push-ups
*partners keep switching back in forth*
-rest 4min.-
AMRAP 6 Minutes:
Max Calorie Row or Bike
*partners switch every minute*
SCALED
-115/95lb power clean
-14/10lb med-ball
LITE
AMRAP 6 Minutes:
10 KB Swings
5 Burpees
-rest 4min.-
AMRAP 6 Minutes:
10 Wallball
10 HR Push-ups
-rest 4min.-
AMRAP 6 Minutes:
Max Calorie Bike
OPEN GYM
Warm-up
3 Rounds:
250m Row
20 Walking Lunges
15 Air Squats
10 Banded Good Mornings
Strength
Back Squat 3×5 @75-85%
MetCon
RX
3 Rounds For Time:
1 Mile Run
Rest 4min.
SCALED
-same as RX
Side Work (optional)
Bench Press 5×10 @75% of 5RM