04/15/2020

Full Tools for STRENGTH
Metcon (AMRAP – Rounds)
34 min x
A: 200ft Sled Push/30 Cal Assault Bike/40 Cal Row
B: 3 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
C: 3 min x
15 Ground to Overhead @ 135/95
Metcon (AMRAP – Rounds and Reps)
20 min x
3 Rounds
10 Strict Toes to Bar or Hanging Leg Raise
15 Hollow Rocks
20 Bicycle Crunch
+
3 Rounds
20 KB Swings
15 KB Hang High Pull
10 Burpees
+
2 min Plank
Metcon (AMRAP – Reps)
5 Rounds x
45 sec Sprint / 1:15 rest
Burpee/Sled Push/Wall Ball/Row

Limited Tools for STRENGTH
Metcon (AMRAP – Rounds and Reps)
34 min x
A: 200m Sprint
B: 3 min AMRAP
5 Burpees
10 Push Ups
15 Air Squats
C: 3 min x
30 Alt DB Clean and Jerk
Metcon (AMRAP – Rounds and Reps)
20 min x
3 Rounds
10 KB Pike Crunch
15 Hollow Rocks
20 Bicycle Crunch
+
3 Rounds
20 KB Swings
15 KB Hang High Pull
10 Burpees
+
2 min Plank
Metcon (AMRAP – Reps)
5 Rounds x
45 sec max Jump Squats / 1:15 Rest

Full Tools for ENDURANCE
Metcon (AMRAP – Reps)
40 sec Max Reps / 20 sec rest x 30
min 1: Wall Ball
min 2: Am KB Swing
min 3: Hollow Rocks
Metcon (AMRAP – Rounds and Reps)
20 min x
30 sec side plank – L
20 Pike Crunch
30 sec side plank – R
20 Bicycle Crunch
2 min Plank
Metcon (AMRAP – Reps)
7 min AMRAP
Burpee Pull Ups

Limited Tools for ENDURANCE
Metcon (AMRAP – Reps)
40 sec max reps / 20 sec rest x 30
min 1: Squat Jump
min 2: American KB Swing
min 3: Hollow Rocks
Metcon (AMRAP – Rounds and Reps)
20 min x
30 sec side plank – L
20 Pike Crunch
30 sec side plank – R
20 Bicycle Crunch
2 min Plank
Metcon (AMRAP – Reps)
7 min AMRAP
Alt. Burpee DB Clean

General Fitness
Metcon
General Fitness

Warm Up
15 min x
Jog 1 min
50 ft Spiderman Crawl
50 ft Frankenstein Walk
50 ft High Knees
50 ft Butt Kickers
50 ft Alternating Step Overs/Slide Unders

Running Skill:
12 min x
50m Jog
50m Sprint
50m Jog
rest or walk 1 min

Endurance:
24 min x
2 min easy jog
1 min hard run
1 min walk

It’s really hard to learn how to go fast, but the goal here is to understand that there’s a pace that can be comfortable and a pace that can be uncomfortable. I want you to take the "Sprints" as a wild, all-out, messy effort, but I want your "hard run" to be just outside of your comfort zone.

You will build a lot of character and stamina if you can do this whole workout as it is intended! Good luck!!

SOCIAL CHALLENGE
Find 3 people to work out with you on Thursday! Here are the different levels of your challenge…

Level 1: 3 people you know from the gym
Level 2: 3 people you know who work out but don’t go to the gym
Level 3: 3 people you know who don’t work out.