Warm-up
Coaches Choice
MetCon
RX
In Partners (one person working at a time):
For Time:
150 KB Swings, 53/35lbs
125 Push Press, 95/65lbs
100 Pull-ups
75 Box Jump-overs, 24/20″
1-mile Med. Ball Run, 20/14lbs (one med ball btw partners)
SCALED
In Partners (one person working at a time):
For Time:
150 KB Swings, 44/26lbs
125 Push Press, 75/55lbs
100 Strict Pull-ups
75 Box Jump-overs, 20/16″
1-mile Med. Ball Run, 14/10lbs (one med ball btw partners)
LITE / FRIENDS&FAMILY
In Partners (one person working at a time..can use different weights):
For Time:
150 KB Swings
125 DB Push Press
100 Ring Rows
75 Box Step-overs w/ DB's
800m Med. Ball Run (one med ball btw partners)
OPEN GYM
Warm-up
Alternating EMOM 9 Minutes:
10/7 Calorie Row
10/7 Calorie Bike
10/7 Burpees
(start steady, pick up the pace each round)
Strength
A. Find a 1RM Strict Press
B. Find a 1RM Power Snatch
MetCon
RX
For Time:
3/2.5k Ski
6/5k Bike
3/2.5k Row
SCALED
For Time:
2/1.5k Row
4/3k Bike
1mi Run
Side Work (optional)
"Tabata Alternating Pistols"