CCX 

 

Warm-Up:

6 Cal

6 Muscle Clean & Press

6 Hand Release Push-ups

6 Double Bar Jumps

 

Work-Out:

50/42 Cal Row / Ski

6 Rounds

10 GTOH (Any How)

10 Double Bar Hop Burpee

————–

50/42 Cal Row / Ski

4 Rounds

10 GTOH (Any How)

10 Double Bar Hop Burpee

————-

50/42 Cal Row / Ski

4 Rounds

10 GTOH (Any How)

10 Double Bar Hop Burpee

 

Suggested Bar Load 40/30

 

CCHIIT (Lunch Time Session)

Warm-Up:

5 Cal

5 Air Squats

5 Strict Press

5 Bent Over Rows

Work-Out:

250m Row / Ski

25 Thrusters (Red Sand Bag)

15 Pull-ups / Body Rows

Rest 1:30

20:00 AMRAP

 

CC Metcon

Warmup 12:00 EMOM

Min 1 – Squat Hold

Min 2 – Banded Good-mornings

Min 3 – Front Rack Hold/Elbow Punches

Min 4 – Banded Sidesteps

 

Strength 10:00 5 Rounds

Every 2:00

5 Front Squats

*Heavy load that can be sustained*

*Main technique focus is keeping the elbows high*

 

Metcon 12:00 Cap

50 Lunges

50 Double DB Hang Clean & Jerk

50 V-sits

50 Double DB Squats