Monday 4-5-2021
Strength
Bench Press
3-3-3-3-3
Lateral Raise
12-12-12
Metcon
“Diane Meets Elizabeth”
21-15-9
Deadlifts (225#/135#)
Ring Dips
Strength
Bench Press
3-3-3-3-3
Lateral Raise
12-12-12
Metcon
“Diane Meets Elizabeth”
21-15-9
Deadlifts (225#/135#)
Ring Dips
Strength
Back Squat
5-5-5-5-5
DB Walking Lunges
10-10-10
Metcon
AMRAP 15
10 Pistols
10 T2B
5 Burpees
Strength
Bench Press
5-5-5-5-5
DB Fly
10-10-10
Metcon
50/40 Cal Row
40 HR Push-ups
20 Reverse Burpees
40 HR Push-ups
50/40 Cal Row
Strength
Weighted Pull-ups
5-5-5-5-5
DB Row
10-10-10
Metcon
21-15-9
Hang Cleans (95#/65#)
C2B
Strength
Deadlift
5-5-5-5-5
DB Single Calf Raise
10-10-10
Metcon
“Kelly”
5 Rounds
400m Run
30 Wallballs
30 Box Jumps
30 Minute Cap
Strength
Strict Press
5-5-5-5-5
Lateral Raise
10-10-10
Metcon
50-40-30-20-10
Doubles
10-8-6-4-2
Strict HSPU
5-4-3-2-1
Strict Dips
Strength
15 Minutes Build
Heaviest Complex
1 High Hang Clean
2 Low Hang Cleans
3 Pendlay Row
Metcon
5 Rounds
30 Doubles
5 MU
Strength
15 Minutes Build
Heaviest Complex
1 Squat Snatch
2 OHS
3 Power Snatch
Metcon
AMRAP 20
1 Power Snatch (95#/65#)
2 Front Rack Lunges
3 Deadlifts
4 Burpees Over Bar
5 Sit-ups
Strength
15 Minutes Build
Heaviest Complex
1 Close Grip Bench Press
2 Wide Grip Bench Press
3 Bench Press
Metcon
4 Rounds
Within a 4 Minute Window
500m Row
Within Remaining Time
AMRAP Devils Press (35#/20#)
Scored for total Devils Press
Strength
15 Minutes Build
Heaviest Complex
1 Power Clean
2 Clean Pulls
3 Deadlift
Metcon
21-15-9
Thrusters (95#/65#)
KTE
