Monday
Metcon (Time)
For Time:
Buy-In: 800 Meter Run
Buy-In: 800 Meter Run
Directly Into…
27-21-15-9:
Kettlebell Swings (53/35)
Pull-ups
Thrusters (75/55)
Warm-up
Extra Credit
Back Squats
10-8-6-4-2:
Back Squats
10-8-6-4-2:
Back Squats
Rest 2 Minutes Between Sets
Set 1: 10 Reps @ 55-57% 1RM
Set 2: 8 Reps @ 65-67% 1RM
Set 3: 6 Reps @ 75-77% 1RM
Set 4: 4 Reps @ 83-85% 1RM
Set 5: 2 Reps @ 90-92% 1RM
400 Meter Run
1 Minute Slow Squats
1 Minute Single Arm Kettlebell Deadlifts (30 Seconds Each)
1 Minute Hollow Hold/Arch Hold (30 Seconds Each)
1 Minute Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
10 Scap Pull-ups
1-3 Strict Pull-ups
5 Kip Swings
3 Pull-ups