21-15-9
Calorie Row
Burpees
15-9-3
Snatches
-set of 15 is done at 95/65
– set of 9 is done at 125/85
– set of 3 is done at 155/105
Complete the snatches after the burpees each time
For Quality:
4 Rounds-
10 Weighted Cossack Squats
10 Hollow rocks
10 Weighted Lunges
10 Superman snaps
10 Air Squats with a 2 second pause at the bottom
10 Perfect Push ups
time is the measure, but instead focus on quality reps in a controlled measure
building on last week’s 20:00, adding 4:00 of work to this week’s
24:00
:30 hard run/bike/row
:30 easier run/bike /row
Rx+ backpack or weight vest
between each metcon, rest 1/2 the amount of time it takes to complete
4 Rounds:
10 hand release push ups
10 air squats
10 sit ups
10 jumping jacks
For time:
10 presses (either each arm with kb or db, or using an odd object)
10 weighted lunges
10 flutter kicks (each leg)
10 rows (either each arm, or with an odd object)
AMRAP 10:00
3 HSPU
6 Burpees
9 Mountaint Climbers (2:1)
12 Bicycle sit ups (2:1; so each time your left knee meets your right elbow is one rep)
scale options: HSPU -> Pike pushups -> 2:1 Hand release push ups
Run 1.5 miles immediately upon completion of part B.
Other choices: bike 4.5 miles, row 3k
For Time:
40 feet bear crawl
3 rounds:
10 one arm rows (use KB, DB, or odd object), total
10 push ups
10 hollow rocks
40 feet bear crawl
3 rounds:
10 jump squats
10 lunges
10 hollow rocks
40 feet bear crawl
3 rounds:
10 one arm presses (use KB, DB, or odd object), total
10 jumping lunges
10 hollow rocks
40 feet bear crawl
We have temporarily suspended in facility classes.
We have moved all our programming to CFM Remote.
rotate every minute for 10:00, at an easy warm-up pace
high knees
fanny kicks
air squats
jumping jacks
burpees
For time:
Buy in: 100 double unders (or jumping jacks)
5 rounds for time:
– 10 hand release push-ups
– 20 sit ups
– 30 air squats
Cash out: 100 double unders (or jumping jacks)