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Components

Metcon

Settings

WOD

Monday

Warm-up

3:00 Light Jog
(1:00 easy into 1:30 moderate intensity then push hard for the final :30)
into…
AMRAP x 4 MINUTES
8 Alt. Elbow Punches w/ Barbell
8 Front Rack Reverse Lunges
8 Scap Push-Ups (:01 Pause at top & bottom)
8 Jumping Air Squats w/ Slow Descent

Strength

Metcon (No Measure)

Front Squats

EMOM X8 min
7-9 Front Squats (135/95)

Workout

Metcon (AMRAP - Rounds and Reps)

"DOUBLE AMRAP"

AMRAP x 7 MINUTES
200m Run
8 Front Rack Lunges (95/65)|(65/45)
8 Hand Release Push-Ups

-Rest 2:00-

AMRAP x 7 MINUTES
200m Run
8 Front Rack Lunges (95/65)|(65/45)
8 Hand Release Push-Ups

(Score is Rounds + Reps)

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Whiteboard:

Monday, June 01, 2020

Male Athletes

Orlando
Flores

6:00AM GYM CLASS

6 + 150

6 full rounds + 150 mts Run

Ramon
Fereira

6:00AM GYM CLASS

6 + 0

Female Athletes