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By: Mark Masavage
Metcon For Time 24 min time cap 150/120 cal Assault Bike or 190/150 cal C2 Bike 30 Back Squats (225/155)
Metcon 30 minutes of Cycling.
Metcon 15 min 1 set of Bear Complex Every 45 Seconds Bear Complex 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press increase weight throughout the workout 21, 15, 9 For Time Hang Clean and Jerk (95/65) Row
Metcon 30 min AMRAP 1000m C2 bike or 24/20 cal Assault Bike 8 GHD Sit-ups / Toes-to-bar 8 Strict Pull-ups
REST DAY Everybody needs a day of rest. Enjoy it!
Metcon For Time 21, 15, 9, 9, 15, 21 Thrusters (75/55) Assault Bike
Metcon For Time 100 total core reps Sit-ups, v-ups, etc count as half (.5) of a rep Toes-to-bar, GHD sit-ups count as a rep 100 x 50 ft Carries (you pick implements and load) Farmer Carriers Bear Hug Overhead (waiter carries) Break up the reps as needed
Metcon 21-minute Alt EMOM 12 Deficit Push-ups (use 45’s) 6 Med-Ball Ground to Overhead (80/50) Max Cal AB Score – Max Cals
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