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  • Over a decade of experience with training individuals to sports teams with specializing in gymnastics, football, track and field, hockey, basketball and more…
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Thursday August 9, 2018

Metcon (3 Rounds for reps)
4 min AMRAP
40 box jumps 24/20"
*remaining time is strict HSPU for your score
1 min rest

4 min AMRAP
40 thrusters 115/75#
*remaining time is T2B for your score
1 min rest

4 min AMRAP
30 burpee box overs 24/20"
*remaining time is strict pull ups for your score
box jumps = plate hops
strict HSPU = box HSPU
thrusters = should be able to do a few reps at a time, medium weight
T2B = T2Air
strict pull ups = barbell pull ups
50% x 5
55% x 5
60% x 10
60% x 10
60% x AMRAP

reps can be touch and go for the AMRAP
Strength Accessory
3 rounds
1:00 weighted center plank
15 banded good morning
20 weighted cossack squats

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