Metcon

Tabata Bike Cals

83

Metcon

5 Rounds, each for time:

30 Double Unders

30 Air Squats

20 Cals Bike

*Rest 2 minutes btwn rounds

1:22, 1:48, 2:19, 2:16, 2:13

Metcon

See Saw Walk w/ IR & ER

Reactive Tea Pots

EMOM 9:
1 - 15 Wall Balls, 20#, 10' 

2 - 20 Back Extensions

3 - 30 DB Floor Press, 45#

Rx'd

Metcon

EMOM 9:

1 - 18 Cals Bike

2 -  6 Power Clean and Jerk, 135#

3 - 12 Devil Press, 15#

Rx'd - tough

Str

Behind the Neck / Rack Jerk 5x1 @ 185# - 205# - 225# - 235# - 245# PR

Metcon

EMOM 30:

Odd - 3 Power Cleans, 185#

Even - 15 Cals Bike

Rx'd

Yoga Core

Field

Beep Test

LT/PR = L11S1

L9S1

Stamina/Str

5 Rounds for Max Reps:

160# Press (3/4 BW)

Strict Pullups

*Rest as needed (~2-4 mins after each)

Press: 11-9-8-6-6 = 40

SPUs:  12-9-8-8-7 = 44

QL Raises 3x10ea @ 15#

Metcon

EMOM 10:

Odd - 15 Cals Bike

Even - 5 Deadlift 275# + 20 Pushups

Rx'd

Metcon - Religion

5 Rounds:

Max Rep Back Squat 225#

7 Burpee Box Jumps 20"

CAP = 25 mins

LT =75

30-20-15-12-14  = 91

Metcon

Death by Thrusters 95#

LT = 11R + 9

12R + 6

Metcon

4 RFT:

20 Cals Bike

12 Deadlift, 155#
9 Hang Power Clean, 155#
6 S2O, 155#

LT = 13:51

13:19

Metcon

5 RFT:

Run 200 yards (intervals of 50)

10 Devil Press, 15#

Goal = sub 10

8:56

Str

Reverse Hypers 3x12 @ 180#

Supine Ring Pullups 3x12 

Hanging 90 Degree Twists 3x8ea

Hanging Knee Extensions 3x8

Mini Thigh Banded Front Plank w/ SL Raises 3x10ea

Side Lying Clam Shell w/ Thigh Mini Band 3x15ea

Sumo Deadlift 10-10-5-3-1-1 @ 225# - 255# - 275# - 295# - 315# - 335#

Metcon

Death by 100# DBall Clean

LT = 10R + 4

11R + 8