Strength
i) Seated Strict Press 10-10-8-8-6-6 (Ascending)
ii) BB Bicep Curl 25-15-10-5 (Ascending)
MetCon
In Teams Of 2 Complete For Time:
“FIlthy Fifty”
50 Box Hops (20/24″) – Shared
50 Jumping Pullups – Each
50 KB Swings (1/1.51 Pood) – Shared
50 Walking Lunge Steps – Each
50 K2E – Shared
50 Push Press (Bar) – Each
50 Back Extensions – Shared
50 Wall Balls – Each
50 Burpees – Shared
50 Double Unders – Each
[30 Minute Time Cap]
Strength
EMOTM 20 Minutes of:
“Deadlift Wave”
2 Deadlifts
MetCon
Drop Ladder For Time of:
20↓2 Wall Balls (W: 14/9 M: 20#/10′)
10↓1 DB Chest Press (50/70#)
MetCon
On A 40-Minute Timer Complete:
0:00-4:00
500m Row
MAX Reps Clean & Jerk (95/135#)
4:00-8:00
500m Ski Erg
MAX Reps Snatch (95/135#)
8:00-12:00
500m Row
MAX Reps Clean & Jerk (105/155#)
12:00-16:00
500m Ski Erg
MAX Reps Snatch (105/155#)
16:00-20:00
500m Row
MAX Reps Clean & Jerk (125/185#)
20:00-24:00
500m Ski Erg
MAX Reps Snatch (125/185#)
24:00-40:00
AMRAP of:
150 Double Unders
50 HSPU
150 Cross Overs
50 Ring Dips
Remainder Of Time Establish For Load:
“Bella Complex”
1 Clean
1 Shoulder To Overhead
1 Front Squat
1 Shoulder To Overhead
Accessory
6 Sets (Ascending Weight) of:
20s Weighted Plank (Hands)
Strength
Back Squat 3×20 (Ascending)
MetCon
For Time:
50 Calories Assault Bike
40 CTB Pullups
30 Burpee Box Jump Overs (20/24″)
20 Hang Power Cleans (105/155#)
10 Wall Walks
[14 Minute Time Cap]
Strength
Superset 5 Sets (Ascending Weight) of:
10 DB Walking Lunges
10 Weighted Glute Bridge (Bench)
10 Weighted Back Extensions
MetCon
3 Rounds For Time of:
500m Ski Erg
25 Deadlifts (95/135#)
15 Pullups
[18 Minute Time Cap]
River City Strength and Conditioning 