METCON

METCON PROGRAMMING

Monday, July 16th -  Sunday, July 22nd

 

MONDAY 071618

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METCON #1

14:00 AMRAP

400m Run

21 DB Deadlifts

15 DB Hang Power Cleans

9 DB Push Jerks

 

STRENGTH CONDITIONING

EMOMx10

1 - 16 DB Curls

2 - 10 Wall Balls + Max Effort Parallette Push-ups in remaining time

 

METCON #2

12:00 AMRAP

500m Row

50 Skips

15 Burpees to Target

 

TUESDAY 071718

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METCON #1

10:00 AMRAP

12 Push-ups

12 Ring Rows

12 Box Dips

12 Hanging Knee Raises

 

MIDLINE CONDITIONING

EMOMx12

1 - "No Touch"Candlesticks"

2 - 30s Hollow Hold

3 - 15 Russian Twists with MB

4 - 30s Arch Hold

 

METCON #2

18:00 PARTNER AMRAP

50 AAB Calories

50 DB Power Cleans

50 AAB Calories

50 DB Squats

50 AAB Calories

50 DB Push Jerks

50 AAB Calories

50 DB Thrusters

*one partner working at a time

 

WEDNESDAY 071818

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METCON #1

EMOMx16

1 - 12/10 Row Calories

2 - 15 Jump Squats

3 - 10/8 AAB Calories

4 - 50ft Walking Lunges

 

STRENGTH CONDITIONING

Every 2:00 for 12:00

30s Ring Row Hold + 10 Ring Rows

 

METCON #2

12:00 AMRAP

30 DB Snatch

10 Burpee Box Jump Overs

 

THURSDAY 071918

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METCON #1

14:00 AMRAP

400m Run

20 DB Cleans

500m Row

20 DB Push Jerks

 

STRENGTH CONDITIONING

Every 2:00 for 12:00

20s KB Goblet Lunge Hold Ea. + 20 Alt. Jumping Lunges

 

METCON #2

EMOMx20

1 - 6 DB Burpee Box Step Overs

2 - 10/8 AAB Calories

3 - Max Effort DB Thrusters

4 - REST