Strength
“Strongman”
20min AMRAP
Heavy Sledpush 100m
Heavy Farmer or Suitecase Carry w/ barbell 100m
Stone to Shoulder or Overshoulder
Bottoms Up KB Carry 50m
Tire Flips x10
*Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each
Score each successfull movement, comment weights
Heavy Sledpush 100m
Heavy Farmer or Suitecase Carry w/ barbell 100m
Stone to Shoulder or Overshoulder
Bottoms Up KB Carry 50m
Tire Flips x10
*Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each
Score each successfull movement, comment weights
Intent: Have fun with some new implements today. The work should be challenging but should not beat you up
Metcon
AMRAP 18
20 Calorie Bike, Row or Ski Erg
50 Walking Lunges (BW)
20 Calorie Bike, Row or Ski Erg
50/30 Push-ups
20 Calorie Bike, Row or Ski Erg
50 Hollow Rocks
20 Calorie Bike, Row or Ski Erg
L2: (Box Push-ups)
20 Calorie Bike, Row or Ski Erg
50 Walking Lunges (BW)
20 Calorie Bike, Row or Ski Erg
50/30 Push-ups
20 Calorie Bike, Row or Ski Erg
50 Hollow Rocks
20 Calorie Bike, Row or Ski Erg
L2: (Box Push-ups)
Intent: This workout is a blend of bodyweight and cyclical work. Shoot for 75% of maximal effort.
Finisher
5min Mobility with Coach