Metcon

AMRAP 7:

20 DB Push Presses, 45#

40 Double Unders

3R + 12

RFSH 3.5

5 Minute easy run 

Run 2 Minutes, Rest 2 Minutes x 5

2300 meters

*100 meters shy of 6 laps

*Less windy but still hot af

Metcon

AMRAP 12:

9 DB Deadlifts, 85#

100# DBall Carry around circle drive

6R + 1

RFSH 3.4

Back Squat

10, 8, 6, 4 @ 240# - 280# - 320# - 320#

RFSH 3.3

20 Minute Run/Jog

*Road run in guanacaste

RFSH 3.2

Back Squat

2x3 @ 320# (80%)

3x3 @ 340# (85%)

RFSH 3.1

2 x 200m @ 50-55 sec pace

*Rest as needed between

1200m - 5:30

*Not all out but move

*Rest 6 minutes

EMO3M:  6 x 150m

*Start w/ stride and build up

EMOM 4:  100 yard strides @ 75%

RFSH 2.4

800m @ mile pace (3:14)

200m slow jog / fast walk

200m hard (sub 40)

*Rest 3 minutes

600m @ mile pace (2:26)

200m slow jog / fast walk

200m hard (sub 40)

*Rest 3 minutes

400m @ under mile pace (sub 1:37)

200m slow jog / fast walk

200m hard (sub 40)

Done!

All Rx'd except 600m in 2:31

*Windy, heat index 109

Metcon

Three, 6 Minute Rounds for max reps:

Bike 20 secs, rest 40 secs

Burpees 20 secs, rest 40 secs

Bike 30 secs, rest 30 secs

Burpees 30 secs, rest 30 secs

Bike 40 secs, rest 20 secs

Burpees 40 secs, rest 20 secs

*No rest between rounds

52/33

35/29

27/27

114 cals + 89 burps = 203 total

RFSH 2.3

Back Squat

5 5,3,2,1 @ 60%, 70%, 75%, 80%, 85%

240# - 280# - 300# - 320# - 340#

Iso Tib Bar Tib Ant Raises 5 sets:

1x30 @ 5#

4x30 @ 10#

Walk 20 Minutes w/ 20# vest

RFSH 2.1/2.2

Back Squat

5x5 @ 280# (70% of 1RM)

3 Sets:

Run 5 minutes, rest 2 minutes

*Ideally run at 30 secs slower than mile pace

Just over 1000 meters

Just under 950 meters

Just over 850 meters

*Windy

EMOM 4: 100 yard strides @ 75%

RFSH 1.4

EMO4M x 3:

400 meter Run @ 1:37 (6:30 mile pace)

*Rest 4 minutes after finishing last 400

EMO2M x 3:

200 meter Run @ :45 (3 secs under 6:30 mile pace)

All under goal time

PRVN 9.3 / 10.2 / RFSH 1.3

Max Wall Sit Hold

LT = 2:02

2:33

Front Squat 4x5 @ 175# - 190# - 205# - 220#

Deadlift

1×10 @ 220#

1x6 @ 315#

1x3 @ 365#

3x1 @ 385# - 405# - 425#

W/ 20# vest:

Bulgarian Split Squats 4x6 (33X3)

Paired w/

1- Front Plank x 1 minute

2- Right Side Plank x 45 secs

3- Left Side Plank x 45 secs

4- Hang from pullup bar x 45 secs

Metcon

15-12-9-6-3 FT:

Thrusters, 95#

Burpees

7:48

RFSH 1.2 / PRVN 10.1

Max Sorenson Hold

LT = 1:53

2:40

Max BB OH Hold @ 150#

LT = 50 secs

1:03

20 Minute Assault Bike easy pace

RFSH 1.1

1 Mile Run

LT/PR = 6:21 (3/2019)

7:43

*Moderate pace

EMOM 4:  100 yard strides @ 75%

PRVN 9.2

SL Banded Hip Thrusts 5x15ea

BB RDLs 5x8 @ 185# - 195# - 205# - 215# - 225#

Push Press

1x5 @ 135#

2x4 @ 155# - 175#

1 set of max reps @ 185# - 6

Back Squat 3x2 @ 315# - 340# - 365#

Metcon

AMRAP 15:

20 Wall Balls, 20#, 10'

20 Cals Bike

5R + 20 + 13