Saturday

Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – HYBRID | 50

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

2 Ring Rows or DB Bent Over Row

4 Scap Push-ups

6 Alt. Lunges w/ Twist

8 Step-ups or Air Squats

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 5 Strict Pull-ups or Elevated Ring Rows

MIN 2 – 5 DB Push-ups or Hand Release Push-ups

MIN 3 – 5 DB Tempo Goblet Squat (22X2)

(No Measure)

Strength – HOME

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 10 DB Upright Rows

MIN 2 – 7 DB Push-ups or Hand Release Push-ups

MIN 3 – 5 DB Tempo Goblet Squat (22X2)

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3 Strict Pull-ups

5 DB Deficit Push-ups

7 Box Jumps (20)*

*20″ for all athletes

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

5 DB Deficit Push-ups

10 DBL DB Hang Snatch

15 Jumping Lunges

(Score is Rounds + Reps)