RX

Strength/Skill

EMOM 12

1 power clean

(build to a heavy single)

Workout

AMRAP 10

8 Deadlifts
8 Burpee over barbell
8 BB Push press (42.5kg/30kg)

 

METCON

Workout

Partner Metcon (shared)

2×13 min AMRAPS

(A) 60/40 cals (50 mixed)
40 KB Deadlift
20 KB Box stepover

(B) 60/40 cals (50 mixed)
40 DB alt Lunges
20 DB Push Press

 

BASELINE

Workout

AMRAP 26

10 Wall Balls
10 Burpee over Wall ball
10 Wall Ball Russian Twist
400m run with Wall Ball

 

LEARN TO MOVE

Session 5

Gymnastic Series

 

PAIRS BOOTCAMP

Workout

EMOM 30

P1-

Min1-Ball clean
Min 2-Ball step overs
Min 3-Ball GTOH
Min 4-Ball Sit ups
Min 5-Wall Ball
Min 6-Rest

P2-

Min1-Squat hold
Min 2-Lunge hold (30sec L&R)
Min 3-Ball OH hold
Min 4-Leg lift hold
Min 5-Wall Sit
Min 6-Rest