Author: Derek Hurdle

Warm-up 50 jumping jacks 40 squats 30 mt. climbers 20 squats- empty PVC (back) 10 kips/pull up attempts Lift Back squat 3 x 5 Metcon 5 BS- PVC or light black barbells- from floor 5 deadlift- heavy KB 1 rope climb

Warm-up 50 jumping jacks 40 squats 30 mt. climbers 20 squats- empty PVC (back) 10 kips/pull up attempts 20 squats- empty PVC (back) 30 mt climbers 40 squats 50 jumping jacks Lift Back squat 5 x 5 Metcon 5 BS- barbell from the rig- will be the lightest weight they did 5 deadlift- from the […]

Warm-up 3 rounds- partner 1 rows 100m – every meter over 100 = 1 burpee (7 burpee cap), then switch a until each partner does 3 rounds of rowing. Skill Rope Climbs Metcon 100 m row 10 goblet squats 10 swings- russian only! Feel free to use light dumbbells or plates 10  back lunges

Warm-up 3 rounds- partner 1 rows 150m – every meter over 150 = 1 burpee (7 burpee cap), then switch a until each partner does 3 rounds of rowing. Skill Rope climbs Metcon 15 AMRAP 10 cal row 10 goblet squats 10 swings 10 front rack lunge (w/ 1 KB alternating L and R)