Tuesday 1/30/18

Tuesday 1/30/18

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
A1. 5 minute AMRAP

15 Deadlifts (185/125)
30 Double Unders
12 Deadlifts (185/125)
30 DU
9 Deadlifts
30 DU
15 Box Jumps (24/20)
30 DU
9 Box Jumps
30 DU

Rest 3 minutes before A2.

Metcon (Time)
A2. 5 minute time cap

50/25 Calorie Row or 800m Run
40 Wall Balls (20/14)
Max reps Burpees in remaining time.

1 Hour Class
Metcon (AMRAP – Rounds and Reps)
4 total intervals alternating A1 and A2.

A1. 5 minute AMRAP
15 Deadlifts (185/125)
30 DU
12 Deadlifts
30 DU
9 Deadlifts
30 DU
15 Box Jumps (24/20)
30 DU
12 Box Jumps
30 DU
9 Box Jumps
30 DU

Rest 3 minutes, then A2.

Metcon (Time)
For time (5 minute cap):

50/35 Calorie Row or 800m Run
40 Wall Ball (20/14)
Max reps burpees in time left.

Rest 3 minutes, then start over with A1.

Metcon (2 Rounds for weight)
Optional Strength Finisher:
Rotate through B1/B2 for 5 rounds:

B1. 3 Back Squat @ 65%, tempo 30X1 (3 seconds down, 0 second pause, explode up, 1 second pause at top)

A2. 3 Strict weighted dips @ AHAFA

Rest 1 minute before A1.

(score is highest weight for squats in the Round 1 box, highest weight for dips in the Round 2 box.)

2018-01-30