Deficit Deadlifts (6×6)
Standing on a 2? riser
Use a weight that is comfortable and can maintain good form….. Complete every 1:15
Metcon (Time)
AMRAP 13:
15 Deadlifts (135/95#)
12 Hang Power Cleans (135/95#)
9 Front Squats (135/95#)
6 Push Jerks (135/95#)
3 Thrusters (135/95#)
Gym Closed, this weekend, April 8th and 9th for Level 1 Certification.
Metcon (AMRAP – Rounds)
Every 2 mins
(7 rounds)
6 Power Snatch (155/105)
10 Bar Facing Burpees
Pass/No Pass
Gym Closed April 8th and 9th for Level 1 Certification.
Metcon (Time)
For Time:
50 Wall Balls (20/14)
30 Weighted GHD’s (20/14)
400m Sprint!!
Bench Press (6×6)
Use a weight that is comfortable and can maintain good form.
Gym Closed April 8th and 9th for Level 1 Certification.
Metcon (AMRAP – Rounds and Reps)
15 min Amrap
25 Good Mornings (45/35)
10 Man Makers (35/20)
Core Work
5 rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– rest 1 min –
Gym Closed April 8th and 9th for Level 1 Certification.
25 Kettlebell Swings (53/35#)
50 Sit-ups
100 Double-unders
20 Kettlebell Swings (53/35#)
40 Sit-ups
80 Double-unders
15 Kettlebell Swings (53/35#)
30 Sit-ups
60 Double-unders
10 Kettlebell Swings (53/35#)
20 Sit-ups
40 Double-unders
5 Kettlebell Swings (53/35#)
10 Sit-ups
20 Double-unders
For Time
Gym Closed April 8th and 9th for Level 1 Certification.
