Saturday

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

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

200m Row or 100m Run

30 Mountain Climbers

20 Jumping Jacks

10 Plate or 10 DB Deadlifts

Strength

Metcon (Weight)

3 SETS

P1 – 20 Front Rack Lunges*

P2 – MAX Plank Hold

-Rest 1:30 b/t Sets-

*If P2 drops from Plank, P1 must wait to continue reps until P2 begins Plank again.

(Score is Weight)

Strength – HOME

Metcon (Weight)

3 SETS

20 DB Front Rack Lunges

1:30 Plank Hold

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 14 MINUTES

P1 Completes…

12 Plate G2OH (45/35)

10 Plate OH Lunge

8 Up-downs

P2 Completes…

MAX Cal Row

*P1 Completes a full round of the triplet while P2 rows for max calories. Once P1 finishes the Up-Downs, Partners switch stations.

(Score is Cals)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

WORKOUT

AMRAP x 14 MINUTES

200m Run

12 DBL DB G2OH

10 DB Front Rack Lunge

8 Up-Downs

(Score is Rounds + Reps)