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SS: Sunday 21st September 2018

Metcon
SS.18.10.21
90s each station
60s each station
45s each station
30s each station
15s each station
*Get faster each round!*CAL ROW
Pull ups/Ring rows
Box Dips
JUMP SQUATS
DB PUSH PRESS

SS: Saturday 20th September 2018

Metcon
SS.18.10.20
3 rounds for time!
50 Air Squats
40 Sit ups
30 Push ups
20 Burpees
10 Sandbag deadlifts 70/45
2 minute rest

AS FAST AS POSSIBLE

SS: Thursday 18th October 2018

Metcon
SS.18.10.17
In Partners 3 rounds for time:
60/50 Cal bike/Row
50 Box jumps to step down
40 DB Push press 22.5/15
30 DB over Box 22.5/15
20 TTB

SS: Wednesday 17th October 2018

Metcon
SS.18.10.17
In Partners 3 rounds for time:
60/50 Cal bike/Row
50 Box jumps to step down
40 DB Push press 22.5/15
30 DB over Box 22.5/15
20 TTB

SS: Sunday 14th October 2018

Metcon
SS.18.10.14
For maximum reps!
Tabatta: (20:10 x 8 rounds. 4 minutes)

Plank hold
30 seconds rest

DB snatch 15/10
30 seconds rest

MB slam 20/10
30s rest

Shuttle runs
30s rest

Squat jumps

FINISH

SS: Saturday 13th October 2018

Metcon
SS.18.10.13
1 Mile run
40 Pull ups
30 Goblet squats
20 Burpees
150 Double/SINGLE unders
30 Pull ups
20 Goblet squats
10 Burpees

SS: Thursday 11th October 2018

Metcon
SS.18.10.10
30 minute AMRAP

30 Cal bike
35 KB push press 24/16
40 Burpees
45 Push ups
50 Sit ups
55 KB deadlifts 24/16
60 Walking lunges

SS: Wednesday 10th October 2018

Metcon
SS.18.10.10
30 minute AMRAP

30 Cal bike
35 KB push press 24/16
40 Burpees
45 Push ups
50 Sit ups
55 KB deadlifts 24/16
60 Walking lunges

SS: Sunday 7th October 2018

Metcon
SS.18.10.07
IN PARTNERS For time…
1 work 1 rest.

150 Air squats
150 Burpee Box step overs
150 DB push press 15/10
150 Calorie row

SS: Saturday 6th October 2018

Metcon
SS.18.10.06
90s each station
60s each station
45s each station
30s each station
15s each station
*Get faster each round!*

Air Bike calories
Pull ups/Ring rows
Jumping Lunges
Box Dips
DB man makers 10/7.5

*1 MINUTE REST AFTER EACH ROUND

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