August 3, 2020

Fitness By The Sea – BTS | 60

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Weightlifting

Push Press

Take 12 Minutes to Find Your 5 Rep Max Push Press from the Ground

Metcon

Metcon (AMRAP – Rounds and Reps)

Four Rounds of:

AMRAP 3

3 Power Snatch (95/65)

3 Overhead Squats (95/65)

6 Burpee

*Rest 1 Minute – Start Where You Ended*

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Rx+

Weight (135/95)

August 1, 2020

Fitness By The Sea – BTS | 60

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Metcon

Phat Court (Time)

For Time

400 Meter Run

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 Kettlebell Swings (1.5/1 pood)

10 Burpees

800 Meter Run

10 Burpees

20 Kettlebell Swings (1.5/1 pood)

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats

400 Meter Run

*Time Cap: 30 Minutes*

**Partner Option – Split Reps or Synchro Some/All**

July 30, 2020

Fitness By The Sea – BTS | 60

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Metcon

Metcon (AMRAP – Reps)

Four Rounds of, Work 2, Rest 2 of: (32 Minutes)

A. 15/10 Calories + Max Pull Ups

B. 200 Meter Run + Max Box Jump (24/20)

**Score is Total Pull Ups + Box Jumps**

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Rx+

Bar Muscle Up

Box Jump (30/24)