01062020

5
Jan

01062020

Welcome to a new cycle and the beginning of our Nutrition Challenge! Today will be the first workout for the Nutrition Challenge. Good luck to everyone!

Cycle 2 Test Week, Day 1

Warm-up:
3 Rounds
200m Row or 500m Bike
10 Burpees

Skill Work:
10′ to work on Muscle ups, Chest-to-Bars, or Pull-ups
then, Warm up clean to working weight in Met-Con.

Met-Con:
14.4
MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Fit+: Masters weight, C2B’s plus Ring Dips
Fit: Sit-ups, Reduced Weights (you must record your weights used), 20 Ring Rows + Hand-Release Push-ups