Gym Closed, this weekend, April 8th and 9th for Level 1 Certification.
A.
Metcon (AMRAP – Rounds and Reps)
20 min Amrap
15 Cal. Row
15 Toes to Bar
15 Wall Balls (20/16)@10ft
B.
Core Work
5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– rest 1 min –
Gym Closed, this weekend, April 8th and 9th for Level 1 Certification.
Deficit Deadlifts (7×5)
Standing on a 2? riser
Use a weight that is comfortable and can maintain good form….. Complete every 1:15
Metcon (Time)
Teams of 3
” Ground to Overhead ”
For Time:
50 (135/95)
40 (155/115)
30 (185/125)
20 (205/135)
10 (225/155)
* One person is working at a time. You can Power Snatch, Squat Snatch, Clean and Jerk, Etc…. 15 min Time Cap. *
Gym Closed, this weekend, April 8th and 9th for Level 1 Certification.
3 Rounds:
7 Close Grip Push-ups
7 Strict Pull-ups
7 Bench Press (135/95#)
7 DB Bent Over Rows (each arm)
Gym Closed, this weekend, April 8th and 9th for Level 1 Certification.
Teams of 3, AMRAP 20:
12 Calorie Row
9 Power Snatches (75/55)
6 Toes-to-Bar
*One athlete working at a time
*Full round, then switch
10-9-8-7-6-5-4-3-2-1:
Bench Press (135/95#)
Strict Pull-ups
*25 Double-unders after each round
For Time
Gym Closed, this weekend, April 8th and 9th for Level 1 Certification.
