Strength
4 Sets (Ascending Weight) of:
10 Single Arm DB Front Rack Walking Lunge Steps (Per Side)
*20 Steps PER Set (Rest To Switch Arms)*
MetCon
0:00-8:00
AMRAP:
4 DB Clusters (2×35/2×50#)
8 Calories Assault Bike
24 Double Unders
8:00-16:00
AMRAP:
4 BB Clusters (65/95#)
8 Calories Ski Erg (Damper 10)
24 Cross Overs
16:00-22:00
6 Minutes To Establish:
2RM Bench Press
Strength
i) 5 Sets of:
60s OH DB Hold (Press Grip – 35/50#)
-2 Minute Rest-
ii) Deadlift 7×3 (Ascending)
MetCon
3 Rounds For Time of:
1500m Row
30 CTB Pullups
20 Burpee Box Overs (24/30″)
10 Power Cleans (145/205#)
Strength
Back Squat 7×3 (Ascending)
Lift
EMOTM 20 Minutes of:
Minute 1-5: 2 Split Jerks @ Weight #1
Minute 6-10: 2 Split Jerks @ Weight #2
Minute 11-15: 1 Split Jerk @ Weight #3
Minute 16-20: 1 Split Jerk @ Weight #4
Strength
5 Sets (Ascending Weight) of:
10 DBL DB/KB Walking Lunge Steps
MetCon
For MAX Reps:
0:00-2:00:
15 Calories Assault Bike
MAX Reps Hang Power Snatch (65/95#)
2:00-3:00
Rest
3:00-500
15 Calories Assault Bike
MAX Reps Hang Power Snatch (75/115#)
5:00-6:00
Rest
6:00-8:00
15 Calories Assault Bike
MAX Reps Hang Power Snatch (95/135#)
8:00-9:00
Rest
9:00-11:00
15 Calories Ski Erg
MAX Reps Bench Press (65/95#)
11:00-12:00
Rest
12:00-14:00
15 Calories Ski Erg
MAX Reps Bench Press (75/115#)
14:00-15:00
Rest
15:00-17:00
15 Calories Ski Erg
MAX Reps Bench Press (95/135#)
River City Strength and Conditioning 