5 Aug 20

Metcon (AMRAP – Reps)
Coach Mike’s Warm Up
Shoulder Press (10@60%, 8@70%, 8@75%, 8@80% SP)
Metcon (AMRAP – Rounds)
4 Rnds
3 min work w/ 3 min rest

3 Front Squats (75,55)
6 Thrusters
9 S2OH

Score is number of COMPLETE ROUNDS ONLY!!!

Extra Credit
10 Min Quick Body Stretch (Time)
To be completed after workouts ONLY…when you are super warmed up 🙂

:30 Roll each ankle
:30/:30 Calf Stretch/Soleus Stretch, each leg
:60 Hamstring Stretch (touch ground w/ straight legs)
:30 Quad Stretch (pull foot behind body and up), each leg
:30 Lateral Lunge, each side
:30 Pigeon Stretch, each side
:30 Post Lat Stretch (lean left side of body against post, reach opposite arm OH and pull on post) each side
:30 Post/Doorway Stretch (pec) each side
:30 Neck & Head roll, each direction

From Home
Metcon (AMRAP – Reps)
“Rest Stop” from CompTrain

5 Minute Window…
600m Run + 1 Rd of Cindy
AMRAP Single Dumbell Alternating Hang Squat Cleans

5 Minute Window…
400m Run + 2 Rds of Cindy
AMRAP Double Dumbell Hang Squat Cleans

5 Minute Window…
200m Run + 3 Rds of Cindy
AMRAP Double Dumbell Squat Cleans

1 Rnd of Cindy:
5 Pull Ups/ Bent Over Rows
10 Push Ups
15 Air Squats

* No rest inbetween 5 min windows…eeeee….lol

Score is number of Squat Cleans

Metcon (AMRAP – Reps)
Body Armor from CompTrain
Alternating EMOM x 10 (5 Rounds):

Minute 1 – Max Alternating Dumbbell Bench Press
Minute 2 – Max Hollow Rocks

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