In case you missed it last week was a MetCon break after our BaD As build up cycle. Today we start another cycle, this one based on sets across, that is the same weight for all your work sets, enjoy 🙂

LIFT

Front Squat 5 x 5 – All 5 work sets at 70-75% of your 1 Rep Max. Newbies work to a heavy set of 5.

WORKOUT

10 Min AMRAP
Performance
9 Burpee Box Jumps 24/20″
6 Manmakers AHAP
3 Ring Dips

Fitness
9 Burpee Box Jumps 20/12″
6 Manmakers AHAP
3 Dip Station Dips

ManMaker: Start with DB’s at Hang, DB’s to floor, kick back, push up, row left, row right, jump feet in, power clean DB’s, Push Press, back to hang.

BENCHMARK TRAINING

Games

“Workout 11.5”

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10′ target)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (100lbs / 45kg)
10 Toes to bar
15 Wall balls (14lbs to 9′ target)

More info and options HERE.

Hero

“Nate”

AMRAP 20 MIN
2 Muscle-ups
4 handstand push-ups
8 Kettlebell swings 32/24kg

SOC-Nate-Hardy

Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq.

MOBILITY MONDAY