4 Round Sunday

4 round Sunday
Metcon
Metcon (AMRAP – Rounds and Reps)
4 Rounds for max rounds and reps:

5:00 AMRAP:

5x Pull up
10x Push up
15x Air Squat
400m Run
(Complete 5:00 AMRAP of 5/10/15 then, complete a 400m Run, once you get back from the run, start your second 5:00 AMRAP. 4 total rounds consisting of a 5:00 AMRAP and a 400m Run).

Partner Saturday

Work Capacity:18 minutes with a partner (AMRAP – Rounds and Reps) Switch every 3:00.
A) KB Complex Right arm then Left arm.
B)Max Rope Climbs
KB Complex: To be done in order on one side with one KB then in order on the other side.
8x KB Snatch
8x KB Front Rack Lunge
8x KB Shoulder to overhead

Get Some!

Thursday! Get It On!
Stamina
Metcon (No Measure)
4 rounds for time of:
10 plate ground to overhead 45#/35#
8 dumbbell box jump 20#/15#-20″/18″
6 burpee toe to bar
Metcon
Metcon (3 Rounds for reps)
3 rounds for max reps of:
2:00 max calorie row
2:00 max wall ball 20#/14#
2:00 max kettlebell swing 24kg/16kg
2:00 rest

Snatch Day

Snatch
Buy-In
Strength
Snatch (3 reps every 90 seconds @75%-80%)
10 sets of 3 reps every 90 seconds.
Snatch Pull (4 sets x 3 reps @90% of snatch 1rm)
Metcon
Metcon (Time)
3 rounds for time of:
5 tgu right
5 Curtis P’s
5 tgu left
5 Curtis P’s
Turkish get up (tgu) are with a sandbag 60#/40#

Curtis P’s 95#/65#

Forging Elite Fitness in the Berkshires