1. MetCon - TESTING
3 Rounds FIT
10 Double DB/KB Front Rack Alternating Lunges (50s/35s/Heavy DBs)
10 Burpee Chest-to-bar Pull-ups
2. Hypertrophy
Tabata
8 x 20-Second AMRAPs (10-Second Rest)
Air Squats
1. MetCon
FIT
100 Double Unders
50 Double DB/KB Push Presses (35s/25s/Medium DBs)
50 Box Jumps (24"/20"/Low)
50 Push-ups
100 Double Unders
1. MetCon
3 Rounds FIT
20 Chest-to-bar Pull-ups
20 Burpees
10 KB Left-arm Swings (70/53/Heavy KB)
10 KB Right-arm Swings
1. MetCon
"Loredo" - Hero WOD
6 Rounds for Time
24 Air Squats
24 Push-ups
24 Walking Lunges
400m Run
1. MetCon - TESTING
4 Rounds FIT
20 Kettlebell One-arm Alternating Swings (70/53/Heavy)
50 Double Unders
10 Chest-to-bar Pull-ups
50 Double Unders
2. Hypertrophy
Tabata
8 x 20-Second AMRAPs (10-Second Rest)
Odd Rounds: Air Squats
Even Rounds: Jumping Lunges
1. MetCon
8 Rounds FIT
8 Double DB/KB Push Presses (50s/35s/Heavy DBs)
8 Lateral Burpees
2. Muscle Building
3 Hard* Super Sets
a. Double DB/KB Floor Press (As Heavy As Possible with Minimum of 8 Reps)
b. Laying Leg Raises
*Hard Set Today is 1-2 Reps Shy of Failure
1. MetCon
3 Rounds FIT
10 Double DB/KB Hang Cleans (50s/35s/Heavy DBs)
20 Box Jumps - No Bounding (24"/20"/Low)
30 Double DB/KB Deadlifts
40 Sit-ups
1. MetCon
"Terry" - Hero WOD
For Time
1,600m Run
100 Push-ups
100m Bear Crawl
1,600m Run
100m Bear Crawl
100 Push-ups
1,600m Run