Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Monday

A. CONDITIONING

Metcon (No Measure)

FOR QUALITY
800m Run
1000m Row
50/40 Cal Bike

-Immediately Into-

EMOM x 10 MINUTES
MIN 1 - 20 Wall Balls (20/14)
MIN 2 - 20 Box Step-Ups (24/20)

(No Measure)

B. 60:00 GPP

Warm-up

2:00 Row/Bike/Run

Into…

AMRAP x 6 MINUTES
20 Single Unders
10 Clean Deadlifts
8 Hang High Pulls
6 Hang Muscle Cleans
10 Elbow Punches
4 Hang Power Cleans

Workout

Metcon (Time)

FOR TIME
150 Double Unders
50/40 Cal Row
30 Push Jerks (155/105)|(115/75)
30 Hang Power Cleans
30 Bar Muscle Up or Burpee C2B Pull-Ups
150 Double Unders
50/40 Cal Row

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Time)

"REMIX RANDY"
10 ROUNDS FOR TIME
8 Hang Muscle Snatch (75/55)
100m Run

(Score is Time)

Want to see some of these movements in action? Check out our .