Better Sam

Level 2
Metcon
“Nancy”
5 Rounds For Time:
400m Run
15 Overhead Squats, 95# / 65#

14:39

Level 2
Metcon
“Flight Simulator”
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

Level 2
Metcon
“Flight Simulator”
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

21:15.

Level 2
Social Sunday
With A Partner, Alternating Rounds —
AMRAP in 30 Minutes:
5 Pull-Ups
10 KB Swings, 53/35#
15 Squats
400m Run

One partner completes a full round while the other rests.

10+15, with Derek and Rooney

Level 2
Heroes & Sheroes
“TK”
AMRAP in 20 Minutes:
8 Strict Pull-Ups
8 Box Jumps, 36/30″
12 Kettlebell Swings, 2/1.5 pood

4 rounds with 4 chin-ups per round.

Level 2
Metcon
“The Chief”
5 Rounds For Reps —
AMRAP in 3 Minutes:
– 3 Power Cleans, 135#
– 6 Push-Ups
– 9 Squats
Rest 1 Minute

16 full rounds + 28 loose change reps.

Level 2
Strength
Pause Front Squat (8 x 3)
3 second eccentric, 3 second pause

83, 93, 103, 113, 118, 123, 128, 133.

Metcon
Tabata Sprints
8 Rounds for Reps:
20 Seconds Sprint
10 Seconds Rest

Dawn Jog, Holbox Island

20 mins @ 12 min pace

El Cuyo Dawn

For Time:
400 Walking Lunges

12:41.

Hotel Gym Workout

Warm-Up
5 Rounds:
2 Turkish Get-Ups, each arm, 45# BB
1 Segmented Wall Walk

Strength
Deadlift 5×3

135, 185, 205, 205, 205, 205, 185

Metcon
5 Rounds:
400m Run
10 KB Swings

Around 15 mins. Treadmill @ 10kmph/0.5%