Warm up
2 rounds:
200m run
50 ft. lunges with twists
50 ft. duck walk
50 ft. high knees
50 ft. butt kicks
50 ft. burpee broad jumps
Endurance
Part A - 1 mile time trial
1 mile =3 laps around the block + the corner of 86th St and back
Compare to Sunday Sept. 15th, 2024
Part B
4 rounds of 4 min AMRAP, 2 min rest between:
30 double unders
20 reps of DB movement 50/35 lb
10 pushups
Movements:
AMRAP 1: Alternating DB snatches
AMRAP 2: Alternating single DB power cleans
AMRAP 3: Alternating single DB push presses
AMRAP 4: Alternating clean and jerks
UES strength
Warm Up
2 Rounds
5 Boot Strappers
10 Push-Ups
10 Banded Pull-Aparts
10 Banded Pass-Throughs
20 Glute Bridges
Bench Press
15 mins to Find:
5 Rep Max Bench Press
Suggested Sets:
10 Reps @ 50% of 1RM Bench Press
8 Reps @ 60%
5 Reps @ 70%
5 Reps @ 80%
5 Reps @ 85%
5 Reps @ 88%
5 Reps @ 90%
Deadlift
15 mins to Find:
5 Rep Max Deadlift
Suggested Sets:
10 Reps @ 50% of 1RM Deadlift
8 Reps @ 60%
5 Reps @ 70%
5 Reps @ 80%
5 Reps @ 85%
5 Reps @ 88%
5 Reps @ 90%
Metcon
For Time:
Part 1:
20 Burpee Box Jump Overs (24”/20”)
*As soon as you finish, check your time in seconds.
That number = total reps you owe for Part 2
Part 2:
Split Part 1 time in half as that is now a number for:
Deadlifts @ 185/125
Double DB Bench Press @ 50/35
Example:
If it takes you 80 seconds to complete the BBJOs
You owe 40 Deadlifts and 40 DB Bench Press reps
Time Cap: 12 minutes
Intermediate:
Deadlift: 135/95
Double DB Bench: 35/25
Scaled:
Deadlift: 95/65
Double DB Bench: 25/15