05/25/2021
Metcon (Time)
Every 3 min x 5
15 Toes to Bar
15 Burpees
15 Box Jump Overs
– score by your SLOWEST round
15 Toes to Bar
15 Burpees
15 Box Jump Overs
– score by your SLOWEST round
Metcon
Strength
Primary: Ring Dips
5 x 3-8; all as heavy as you can make it
– between sets, complete 15-20 GHD Sit Ups
Primary: Ring Dips
5 x 3-8; all as heavy as you can make it
– between sets, complete 15-20 GHD Sit Ups
Secondary:
12-10-8-6-4-2
Bench Press
Strict Pull Up
– increase weight or difficulty with each set
Tertiary
4 Rounds x
8-12 DB Arnold Press
8-12 Strict Toes to Bar
4 Rounds x
8-12 Bentover Row
8-12 Push Press
8-12 Evil Wheel
21s Bicep Curls
7 Low End Curl
7 High End Curl
7 Full Range Curl
Metcon
Conditioning
Primary:
20 min AMRAP
5 C2B/Pull Ups
10 Clapping Push Ups
15 Hollow Rocks
Primary:
20 min AMRAP
5 C2B/Pull Ups
10 Clapping Push Ups
15 Hollow Rocks
Secondary:
4 Rounds x
30 Cal Ski Erg
1 min Gymnastics Plank
Tertiary:
EMOM x 10
10 Bicep Curls
10 Skull Crushers
