Warm-up
Coaches Choice
MetCon
3 Rounds For Max Reps:
60sec. Wallball, 20/14lbs
60sec. Power Cleans, 135/95lbs
60sec. Box Jump-overs, 24/20″
60sec. Push Press, 95/65lbs
60sec. Calorie Bike
60sec. Rest
LITE
3 Rounds For Max Reps:
60sec. Wallball
60sec. Alt. DB Snatches
60sec. Lateral Squats
60sec. DB Push Press
60sec. Calorie Bike
60sec. Rest
OPEN GYM
Warm-up
Couch Stretch, 4min./side
-then-
Alternating EMOM 15 Minutes:
6 Banded Good Mornings
30sec. Nose & Toes HS Hold
15/10 Calorie Row (sprint)
Strength
Choose ONE of the following based on perceived weaknesses
A. Strict Press 2×10
-then-
Every 90 Seconds for 12 Minutes:
1 Strict Press - AHAP
B. Power Snatch 5×5 @70%
(drop and reset)
MetCon
Dumbbell "Grace"
For Time:
30 DB Clean & Jerks, 50/35lb DB's
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 4 Rounds For Time:
1k Row
4min. Rest
B. 5 Rounds:
100m OH Plate Carry, 45/25lbs