MetCon week this week, as we transition between a couple of Strength Cycles. Don’t worry there will still be some lifting this week 🙂

WORKOUT

Performance
AMRAP in 5 minutes of:
10 OHS 30/20kg
10 Push Ups
100m Run
Rest 3 minutes. Repeat for 3 sets

Fitness
AMRAP in 5 minutes of:
10 OHS 20/15kg
10 Push Ups
100m Run
Rest 3 minutes. Repeat for 3 sets

BENCHMARK TRAINING

Girl

“Kelly”

5 RFT
Run 400m
30 Box Jumps 24/20″
30 WallBalls 20/14# to 10/9′

Hero

“RJ”

5 RFT
Run 800m
5 Rope Climbs
50 Push Ups

HeroRJCOTTLE

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT.

MOBILITY MONDAY