Monday 1/18/16

Cycle 4 Day 1


Metcon Monday?! – Three conditioning pieces, one day, nothing else. Be sure to space these out as much as possible to achieve the intended intensity.


3 Rounds

5 Ring Rows

10 Burpees

15 Air Squats

Spider man lunge, Couch Stretch, Puppy Dog, Burgener warm-up

1. Primer*
Calorie Row
Hand release push-up
*Our primers are meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer.

2. Met-Con
AMRAP 8 Minutes
30 Power snatch 135/95lbs
40/30 Calorie row
30 HSPU (open standard)

3. Bitch Work
AMRAP 12 minutes
20 Wallballs 20/14lbs
60 Double-unders
Rest 30 seconds