E2:00 x 5 Sets
2 reps @ 79% of 1RM
“Coach Rico’s Dodgeball”
4 Rounds For Time: (when you finish today)
Run 600m (moderate/fast)
Rest 2:00
Run 400m (fast)
Rest 1:00
Run 200m (faster)
Rest 0:30
*Record total time including rest
EMOM x 20 (20 mins)
Min. 1 -15 Ab Mat Sit ups
Min. 2 -10 Burpees
Min 3 – 5 Sandbag Cleans or 15 Dumbbell Cleans
Min 4 – 10 Cal Assault Bike
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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