1. MetCon - TESTING
"Grace"
For Time
30 Clean and Jerks (135/95/40%-50%)
10-Minute Time Cap
2. Hypertrophy
Tabata
8 x 20-Second AMRAPs (10-Second Rest)
Jumping Lunges
1. MetCon
2 Rounds FIT
30 Push Press (95/65/35%)
20 Strict Pull-ups
2. Muscle Building
3 Hard* Super Sets
a. Bench Press (60%)
b. Laying Leg Raises
*Hard Set Today is 2-3 Reps Shy of Failure
1. MetCon
3 x 10-Minute Rounds FIT
400m Run
100 Double Unders
400mm Run
Rest with Remaining Time in Each 10-Minute Round
1. MetCon
12-Minute AMRAP FIT
30 Burpees
Then, AMRAP with Remaining Time*
5 Pull-ups
10 Push-ups
15 Air Squats
*If you can do a set of 15 strict pull-ups or more, wear at 20lb/10lb ruck/vest for this workout.
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3 Rounds FIT
10 DB/KB/Ruck Left-arm Overhead Lunges (35/25/Light)
10 DB/KB/Ruck Right-arm Overhead Lunges
7 DB/KB/Ruck Left-arm Thrusters
7 DB/KB/Ruck Left-arm Thrusters
400m Run
6-Minute Rest Before Starting the Next Round