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STRENGTH 10 Min EoMOM: Front Squats 7, 7, 5, 5, 3 METCON 800 M Run 800 M Row 50 D/U's 15 Burpees 3 Rounds
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STRENGTH
10 Min EoMOM of: 1 Snatch Floor Pull 1 Snatch High Pull 1 Power Snatch (3 Rounds) METCON 5 H/S Push-Ups 10 Pull-Ups 15 H/R Push-Ups 20 Ab Mat Sit-Ups (4 Rounds) STRENGTH
10 Min EoMOM of: Back Squats 5 x 4 METCON 10 KB Swings (53/35) 10 Burpees 10 Alt KB Snatches (53/35) 30 D/U's 12 Min AMRAP METCON
P1: Row 200 M While P2: 10 Burpees Switch P1: Row 400 M While P2: 10 Burpees + 10 Box Jump Overs Switch P1: Row 600 M While P2: 10 Burpees + `10 Box Jump Overs + 10 T2B Switch P1: Row 800 M While P2: 10 Burpees + 10 Box Jump Overs + 10 T2B + 10 C2B Pull Ups Switch P1: Row 600 M While P2: 10 Burpees + 10 Box Jump Overs + 10 T2B Switch P1: Row 400 M While P2: 10 Burpees + 10 Box Jump Overs Switch P1: Row 200 M While P2: 10 Burpees (40 Min Time Cap) STRENGTH
10 Min EoMOM of: OH Press 5 x 4 METCON 7 Deadlifts (315/225) 21 D/U's (5 Rounds) STRENGTH
10 Min EoMOM of: Bench Press 5 x 4 METCON Power Cycle 5 DL 5 Hang Power Cleans 5 Push Press 5 Front Squats 5 Power Cleans 5 Rounds (1 Min Rest Between Rounds) CARDIO FRIDAY
8.000 Meter Partner ROW switch rowers every 400 meters. Perform 10 Burpees every time you or your partner get off the rower. Yes, even after the last row. STRENGTH
10 Min EoMOM of: Bench Press 8, 8, 6, 4, 4 METCON Partner WOD: P1: Row Max Cal While P2: 10 Pull-Ups 10 H/R Push-Ups 10 H/S Push-Ups 10 Box Jump Overs Then Switch Each Partner Does 3 Rounds STRENGTH
10 Min EoMOM of: Push Press 8, 8, 6, 4, 4 METCON "Med Ball Cards" Hearts: Med Ball Cleans Clubs: Med Ball Push-Ups Diamonds: Med Ball Sit-Ups Spades: Alt. Med Ball Jumps (Side to Side & Front to Back) 26 Cards (20 Min Cap) STRENGTH
10 Min EoMOM of: Deadlifts 8, 8, 6, 4, 4 METCON 21/18 Cal Row 20 KB Swings (53/35) 8 Down & Backs 20 Alt KB Snatches (53/35) 20 Burpees 3 Rounds (21 Minute Cap) |
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August 2021
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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185 ChadRequa@gmail.com |
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