fbpx

The May 1000 Burpee Challenge is underway.  See our FB group or a Coach for more info.

________________________________________

Strength and Conditioning

Strength: 4 rounds of each

8 Single Leg Deadlift (each)
8 Barbell Lateral Lunge (each)
Handstand Practice

  • Advanced perform 4x max reps (use a deficit if needed)
    Beginners work with a coach.
  • perform as a circuit

Metcon:  AMRAP 20
6 Deadlifts 225/153
7 Burpee Toes-To-Bar
10 American KB Swings 70/53
200m Run
For the burpee TTB, be sure to do your burpee and jump to a bar that’s a little out of reach. Minimum 6in.

______________________________________________________

Cardio Core 6pm

With a continuously running clock…

0-10min.
4 Rounds:
200m Run
200m Row

10-20min.
30-20-10
DB Thrusters 45/30
Pull-Ups

20-30min.
40-30-20-10
Lateral Lunges with a DB
Sit-Ups with feet anchored on the outside of the DB

30-36min.
AMRAP:
10 Air Squats
10 Slam Balls 35/25#