Metcon (AMRAP – Reps)
6 Rounds of
Min 1: 10 Strict Pull Ups
Min 2: Max Ring Rows
Min 3: Recovery Row (Slow pace)
* Scored by Total Ring Rows *
Core Work
10 Rounds of
1 Min Plank Hold (Elbows)
1 Min Squat Hold (Below parallel)
Gym Closed April 8th and 9th for Level 1 Certification.
Deficit Deadlifts (6×6)
Standing on a 2? riser
Use a weight that is comfortable and can maintain good form….. Complete on the 2 mins
Metcon (Time)
4 Rounds
400m Run
25 OVHS (95/65)
20 min Time Cap
Gym Closed April 8th and 9th for Level 1 Certification.
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes
For workout details and scaled versions click here.
Gym Closed April 8th and 9th for Level 1 Certification.
“Partner Fran”
21-15-9
Thrusters #95/#65
Pull Ups
400m Run between each round
For Time
:Teams of Two. Both athletes must complete all reps. Athletes complete the runs together. (i.e. Athlete #1 does 21 thrusters, Athlete #2 does 21 thrusters, Athlete #1 does 21 Pull Ups, Athlete #2 does 21 Pull Ups, both athletes run 400m together, finish round 15 and 9 the same. Workout ends after the last 400m Run.)
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes
For workout details and scaled versions click here.
Gym Closed April 8th and 9th for Level 1 Certification.