Tuesday 2/20/18

Tuesday 2/20/18

30 Minute Class Workout
Metcon (3 Rounds for reps)
3 rounds of A1, then A2.

A1. 3-minute AMRAP
8 Deadlifts (165/115)
6 Toes to Bar
4 Push Press
2 Ring Pull ups/Muscle Ups

Rest 2 minutes, then repeat A1.

Metcon (AMRAP – Reps)
A2. 8 minute EMOM, alternating:
1 – Max Pushups
2 – Max Burpee Broad Jumps
3 – Max Sit Ups
4 – Rest

Score is total reps.

1 Hour Class
Metcon (Weight)
Rotate through A1/A2 for 3 rounds

A1. 5 Back Squat @ 60%. Rest 45 seconds before A2.

A2. 3 Strict (weighted) Dip (AHAFA)
Tempo 31X1

Rest 1 min before returning to A1.

Score is weight on back squats.

Metcon (3 Rounds for reps)
3 rounds of B1, then A2.

B1. 3-minute AMRAP
8 Deadlifts (165/115)
6 Toes to Bar
4 Push Press
2 Ring Pull ups/Muscle Ups

Rest 2 minutes, then repeat B1.

Metcon (AMRAP – Reps)
B2. 8 minute EMOM, alternating:
1 – Max Pushups
2 – Max Burpee Broad Jumps
3 – Max Sit Ups
4 – Rest

Score is total reps.

2018-02-20