Metcon: “Eighteen Wheeler” AMRAP 18: 12/9 Calorie Bike 15 Wallballs (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar SC; 18/12 Calorie Row. (14/10), (35/25), Knee to chest Fit: 18/12 Calorie Row. (10 or air squats), (35/25), Knee up
Strength: Push Press 5 Sets of 3 Metcon: “Waterworks” For Time: 50/35 Calorie Row 40 Kettlebell Swings (53/35) 30 Push Press (115/80) 40 Kettlebell Swings (53/35) 50/35 Calorie Row SC: (35/26), (75/55) Fit: (26/18), (65/350
Pelican life challenge week 4 Lifestyle behavior: Be creative or learn something new. Activities challenge: accumulate 50mins plank. Can be any type of plank. Strength: Pausing Front Squat 1 Rep On the Minute x 10 2 Second Pause in Bottom *Moderate heavy Metcon: “Elizabeth” 21-15-9: Squat Cleans (135/95) Ring Dips SC: 115/80, Banded ring dips
Metcon: “Tread Water” 2k Row 150 Double Unders 10 Rounds of “Cindy” SC: 300 singles, Banded or jumping PU, Knee Push -up Fit: 150 Singles, Ring Rows, Knee push-ups 1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats Midline 3 x 15 Barbell Good Mornings 3 x 20 Med-ball
Metcon: “Sit Tight” 4 Rounds: 30/21 Calorie Row 30 AbMat Sit-Ups 30 Kettlebell Swings (53/35) SC: (35/26) Fit: (26/18)
Metcon: “Blitzen” 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80) SC: (95/65) Fit: (65/45) Accessory Work 3 Sets of 9: Romanian Deadlift 3 Sets of 6: Sumo Deadlift 3 Sets of 3: Deadlift 3 Sets of 9: Dumbbell Bench Press 3 Sets of 6: Barbell Bench Press 3 Sets of 3: Weighted Strict Pull-Up/ Strict
Metcon: “Come Clean” AMRAP 3: 24 Box Jump Overs (24/20) 18/12 Calorie Bike Max Power Cleans (115/80) rest 3 minutes AMRAP 3: 21 Box Jump Overs (24/20) 15/10 Calorie Bike Max Power Cleans (135/95) rest 3 minutes AMRAP 3: 18 Box Jump Overs (24/20) 12/9 Calorie Bike Max Power Cleans (155/105) rest 3 minutes AMRAP
Pelican life challenge week 3 Lifestyle behavior: write down one positive thing you like about yourself and quote that inspire you each day. Activities challenge: accumulate 500 KBS can either be American, Russian, or a mixture. Challenge yourself and go heavy on some of these. Strength: Overhead Squat Heavy Single Metcon: “Over and Over”
Metcon: “Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle-ups SC: (14/10), 100 Singles, Knees to chest, Pull-ups, (115/80), Burpee Chest to Bar Pull-ups Fit: (10/air squats),
Strength: Sumo Deadlift Build to a Heavy 3-Rep Metcon: “Lung Butter” Teams of 2 AMRAP 20: 7 Kettlebell Swings (70/53) 150′ Shuttle Sprint 7/5 Cal Bike 150′ Shuttle Sprint SC: (53/35), Cal Row Fit: (35/26), Cal Row Score is total rounds and reps after 20 minutes.
