Monday, 07 Jan 2019

 In Work Out Of The Day

EARLY RISER

METCON

  • Buy In:
  • Tabata:
    – Jumping jack
    – Air Squats
    – Then 8 mins AMRAP
  • “DT”
  • Buy Out:
  • Tabata:
    – Burpees
    – Double Unders

METCON FIT

METCON

  • For time:
    – 400 m run
    – 40 Double kb Thrusters 16/12
    – 20 Burpees
    – 800 m run
    – 20 Burpees
    – 40 Double Kb Thrusters 16/12
    – 400 m run

RX

SWOD

  • Alt. A1 & A2 for 4 Rounds:
    – A1) 12 Strict Pull Ups
    – A2) 7 Heavy Thrusters @ AHAFA (Moving up weight each round)

METCON

  • 1-15-9
    – Power Clean (60/40)
    – Burpee Over Bar
    (Timecap:12)
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