Strength:
Front Squat - 3RM
Met-Cons:
10 min AMRAP
95 lb Thruster - 8
10' Seated Rope Climb - 1
Rest 5 min
"THE FIGHT SIMULATOR"
For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
DU
Assistance Work:
Situps - 5x50
Notes:
You can use your feet in the rope climb, but you have to start from the seated position.
The Fight Simulator is a timed met-con. You don't have to rest for any period of time between each set, but you do have to stop after each set and then start the next one.
Be at my house at 9:00 AM for a group workout.
ReplyDelete10 min AMRAP - 6 rounds
ReplyDeleteDU METCON - Got up to 20 DU, then the rope broke! So I did ladder sprints until you guys were done with the AMRAP. Time to invest in some new ropes! LOL :P I'll buy another one this week.
Front Squat 225x3
ReplyDeleteAMRAP 7rds and 5 thrusters
Flight Simulator: up to 50 and back down to 30 before the rope broke
Front Squat: 245x2
ReplyDeleteAMRAP: 9 Rounds
10 Rounds of 100 meter Sprints
Situps: 50,50,50,50