Warm Up “Wallball Volleyball” Metcon (5 Rounds for reps) Partner Workout: In 5:00 Max Calorie Row Rest 1:00 In 3:00: Max Burpees Rest 1:00 In 5:00: Max DB Snatches (22.5/15) Rest 1:00 In 3:00: Max Burpees Rest 1:00 In 5:00: Max Calorie Row Comp Optional: Burpee bar muscle up 30/22.5
Hang Clean (Find your 3 rep max in 15 mins) Metcon (Time) 100 Wall Balls for time: (20lbs/14lbs) **Catch: Every minute you must complete 3 burpees [C/O] 7 Burpees 10 minute cap Mobility Quads: Spend 2:00 rolling out each quad then… 1:00 Couch Stretch Each Side
Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees 22 Wall-Ball Shots, 20# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010 To learn more about Whitten click here
** 45 Derby Street, Rockhampton 4700 ** Metcon (AMRAP – Reps) In 15min Row 1000m and with remaining time complete as many Reps as possible of: 50 OH Walking Lunge Steps 25kg/15kg 35 Burpees 15 DeadBall Cleans 100lbs/60lbs * Note you only Row once! If you complete a full round of the required reps start…
Deadlift (5 X 7 @ 80% of 1RM) Metcon (AMRAP – Rounds) Every Minute On the Minute (20mins) 1. 20m handstand walk/45 sec hold 2. 12 Deadlifts 80kg/60kg [Rx+ – 110/75] 3. 10 burpees 🙂 4. 12 Pistols Each time you complete required work inside the minute that equals 1 round.
