Tuesday 5/29

Warm-up AMRAP 8

P1- Jog 200m

P2- Jump Rope Singles

P3- 4 Lunges (2/2) + 4 Squats (AMRAP)


*Switch stations when the jogger comes back in. Strength A.1: Seal Walk (4 x 50', Rest 30 Seconds) reps=feet A.2: Chin over vertical plane hold (4 x 15-20 Seconds, Rest 30 Seconds) Supinated A.3: Side Plank Rotations (4 x 8-10 reps/side, Rest 60 Seconds) Metcon Today we are going to hit some alactic power repeats. We are going to switch this to caloies for the score (and for both rounds) so make sure you are recording your numbers. For the sled we are going to set up cones 25 feet apart for 150 ft. At the 150 mark you must turn around and continue until 20 seconds is up. Try to go all out on all these sprints :). Metcon (2 Rounds for calories) Every 4 Minutes x 2 Sets

20 Second A/B for total Calories

Rest/Walk in Remaining Time


Right into Metcon (2 Rounds for calories) Every 4 Minutes x 2 Sets

20 Second Row for Calories

Rest/Walk in Remaining Time Metcon (2 Rounds for distance) Every 4 Minutes x 2 Sets

20 Second Sled Sprint, Empty

Rest Walk in Remaining Time #workoutoftheday