Monday

Metcon:

[OPEN] 

As Many Rounds and Reps as Possible In 20 Minutes:

1 Round of: 

5 Strict Pull-Ups

10 Dumbbell Bench Press (70/45)

200m Run

2 Rounds of: 

5 Strict Pull-Ups

10 Dumbbell Bench Press (70/45)

400m Run

3 Rounds of:

5 Strict Pull-Ups

10 Dumbbell Bench Press (70/45)

600m Run

……….

* Rounds go up by 1 and runs go up by 200m the entire AMRAP

* Score every 50m as 1 rep at the end of the workout

 

[PERFORMANCE]

As Many Rounds and Reps as Possible In 20 Minutes:

1 Round of: 

5 Strict Pull-Ups

10 Dumbbell Bench Press (50/35)

200m Run

2 Rounds of: 

5 Strict Pull-Ups

10 Dumbbell Bench Press (50/35)

400m Run

3 Rounds of:

5 Strict Pull-Ups

10 Dumbbell Bench Press (50/35)

600m Run

……….

* Rounds go up by 1 and runs go up by 200m the entire AMRAP

* Score every 50m as 1 rep at the end of the workout

 

[FITNESS]

As Many Rounds and Reps as Possible In 20 Minutes:

1 Round of: 

5 Strict Banded Pull-Ups or Ring Rows

10 Dumbbell Bench Press (35/20)

200m Run

2 Rounds of: 

5 Strict Banded Pull-Ups or Ring Rows

10 Dumbbell Bench Press (35/20)

400m Run

3 Rounds of:

5 Strict Banded Pull-Ups or Ring Rows

10 Dumbbell Bench Press (35/20)

600m Run

……….

* Rounds go up by 1 and runs go up by 200m the entire AMRAP

* Score every 50m as 1 rep at the end of the workout

 

Level #2 Progression Extra Credit:

Overhead Squats

5 x 5

• Start light and work on good positions

• Will continue to work and progress these throughout the cycle