Category Archives: Uncategorized
Friday BURN
Metcon (AMRAP – Rounds and Reps)
AMRAP 29
100m Walking Lunge
100m Long Jump
100m Backwards Run
100m Side Skip
400m Run
100m Walking Lunge
100m Long Jump
100m Backwards Run
100m Side Skip
400m Run
Thursday BURN
Metcon (Time)
1500m Row
50 Body Row
x3
50 Body Row
x3
Wednesday BURN
Metcon (AMRAP – Reps)
AMRAP 33
20 Each 30#/15#
Back Squat
Push Press
Thruster
Hang Pwr Snatch
+10 Reps Each Round
20 Each 30#/15#
Back Squat
Push Press
Thruster
Hang Pwr Snatch
+10 Reps Each Round
EMO5M 25 Burpees
Tuesday BURN
Metcon (Distance)
AMRAP 30
300m Row
1m Thruster 30#/15#
+300m Every Round
300m Row
1m Thruster 30#/15#
+300m Every Round
Score is total meters rowed.
Monday BURN
Metcon (Time)
10m Clock
Run 800m
100 Rope Skips
30 Russian Twists
30 T2B
Plank with time remaining on 10m Clock.
x3
Run 800m
100 Rope Skips
30 Russian Twists
30 T2B
Plank with time remaining on 10m Clock.
x3
Score is total time spent in active plank.
Friday BURN
Metcon (AMRAP – Reps)
(1)20 Burpees – (2)200m Run – (3)300m Row
1m Body Row
20 Burpees
2m Box Squat (SL)
20 Burpees
3m Rope Skips
x3
1m Body Row
20 Burpees
2m Box Squat (SL)
20 Burpees
3m Rope Skips
x3
Thursday BURN
Metcon (Time)
2000m Run
AMRAP 8
10 DB OH Lunge
10 Renegade Row
10 DB Front Squat
2000m Row
AMRAP 8
10 DB OH Lunge
10 Renegade Row
10 DB Front Squat
2000m Row
Clock starts/ends before Run/after Row.
Wednesday BURN
1K Step Ups (Time)
For Time
1000 Step Ups
45# Pack or Vest
24"
1000 Step Ups
45# Pack or Vest
24"
Tuesday BURN
Metcon (Time)
400m Run
30s in L-Sit (collectively)
400m Run
30s L-Hang
x5
30s in L-Sit (collectively)
400m Run
30s L-Hang
x5
Collect 30 seconds in the hold prior to starting next 400m run.
Monday BURN
Metcon (AMRAP – Reps)
4 Rounds
1000m Row
2m Max Swing
2m Rope Skips
1000m Row
2m Max Swing
2m Rope Skips