Warm up: :15 JJ :15 Sqt :15 MC :15 JSq 4x Then: :15 Plank :15 SM :15 RS Plank :15 LS Plank 4x EQ: BB #95/#65 Met Con: Run 400 Pull up 12 PP 15 4 rounds Then: T2B 10 SQT 10 4 rounds
Warm up: :15 JJ :15 Sqt :15 MC :15 JSq 4x Then: :15 Plank :15 SM :15 RS Plank :15 LS Plank 4x EQ: BB #95/#65 Met Con: “Fran” Thruster Pull up 21-15-9 for time Then: FSQ 10×2 AHAP
2/22/14 Warm up: :15 JJ :15 Sqt :15 MC :15 JSq 4x Then: :15 Plank :15 SM :15 RS Plank :15 LS Plank 4x EQ: you Met Con: Run 400 Pull up 25 Push up 50 SQT 75 4 Rounds for time.
Warm up: :15 JJ :15 Sqt :15 MC :15 JSq 4x Then: :15 Plank :15 SM :15 RS Plank :15 LS Plank 4x EQ: KB #55/#35 Met Con: Swing 30 Squat 30 4 RFT Then: DL 10X2 AHAP
Warm Up: Run 400 30/20/30 Then: :15 Plank :15 SM :15 RS Plank :15 LS Plank 4x Workout : FSQ 5X3 @ 3RM E2M EQ: KB #55/#35 Met Con: Swing 100 Minimize rest, should be completed in under 5 min. Then: TGU 10R/10L
Warm Up: Run 400 30/20/30 Then: :15 Plank :15 SM :15 RS Plank :15 LS Plank 4x Workout : Press 5X3 @ 3RM E2M Met Con: Run 400 Rest 1:00 4 Rounds
Warm Up: Run 400 30/20/30 Then: :15 Plank :15 SM :15 RS Plank :15 LS Plank 4x Workout : BSQT 5X3 @ 3RM E2M EQ: DB #40/#20 Met Con: DBPP 10 DB Lunge 40’ DBSQT 10 AMRAP 20
Warm Up: Run 400 30/20/30 Then: :15 Plank :15 SM :15 RS Plank :15 LS Plank 4x Workout : BP 5X3 @ 3RM E2M EQ: You Met Con: Row 1000 Then: Pull up Push up SQT 21-15-9 for time
Warm Up: Run 400 30/20/30 Then: :15 Plank :15 SM :15 RS Plank :15 LS Plank 4x Workout : BP 5X5 @ 5RM E2M EQ: You Met Con: Run 400 Pull up: Max 20 min AMRAP
Warm Up: Run 400 30/20/30 Then: :15 Plank :15 SM :15 RS Plank :15 LS Plank 4x Workout : DL 5X5 @ 5RM E2M EQ: Box 24/18 Met Con: Run 400 Pull up 12 Box Jump 12 4 rounds for time
