“You make a living with what you get. You make a life with what you give.” – Winston Churchill
E3:00 x 3 Sets
3 reps @ 75%
3 reps @ 80%
3 reps @ 85%
Then
E2:00 x 3 Sets
1 rep @ 90%
1 rep @ 95%
1 rep @ 100/100+
“Pinball”
5 Rounds:
-1 Minute Wallballs (20/14)
-1 Minute Alternating Dumbbell Power Snatches (50/35)
-1 Minute Bike or Row or Assault Runner or Ski Erg Cal
-1 Minute Rest
Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…
Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…
Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups
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