Warm-up
Coaches Choice
MetCon
In teams of two, alternating movements.
AMRAP 30 Minutes:
50 Air Squats
40 KB Swings, 53/35lbs
30 Shoulder to Overhead, 95/65lbs
20 Burpees to 6" target
10 Strict Pull-ups
SCALED
-less weight on KBS & STO
-band assisted pull-ups
LITE
In teams of two, alternating movements.
AMRAP 30 Minutes:
25 Air Squats
20 Mountain Climbers
15 KB Swings
10 Burpees
5 Strict Pull-ups or Ring Rows
OPEN GYM
Warm-up
5-10min. Mobility (athletes choice)
-then-
4 Steady Rounds:
30sec. Squat Hold
12 OH Walking Lunges w/ plate
Strength
Squat Snatch 4×5 @70-75%
*Jog 800m for rest between sets.
MetCon
For Time:
40 Wallballs, 20/14lbs
120 Double-unders
10/7 Bar Muscle-ups
120 Double-unders
40 Wallballs
(RX+ 30/20lb medball)
SCALED
-less weight on wallball
-lateral bar hops for DU's
-x2 CTB pull-ups for bar MU's
Side Work (optional)
Alt. EMOM for 20 Minutes:
250/200m Row
12 DB Ground to OH, 35/25lbs (each hand)
(RX+ 50/35lb DB's)