2018 Holiday Party: Saturday December 15 6-9pm at Mission Gorge! CLICK HERE for info
A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Today’s workout is intended to challenge you to complete your wallballs and burpees as fast
as possible. This workout can be done however you desire ie. perform all wallballs first then burpees or
mix and match the two. We are ending with max distance farmer carry. Challenge yourself to go for 60s
intervals without dropping your KBs. Score = time for wallballs and burpees to be completed + total
distance of farmer carries.
– Metcon: Today’s workout is intended to challenge you to complete your wallballs and burpees as fast
as possible. This workout can be done however you desire ie. perform all wallballs first then burpees or
mix and match the two. We are ending with max distance farmer carry. Challenge yourself to go for 60s
intervals without dropping your KBs. Score = time for wallballs and burpees to be completed + total
distance of farmer carries.
B) Warm Up (3:00 – 15:00)
Partner Medball Drills
30 Chest Passes
30 Partner Wallballs
30 Medball Cleans (15 each)
30 Burpees (15 each)
30 Partner Wallballs
30 Chest Passes
Then,
Set-up KBs for Farmer Carries and Complete 1 set each of 100 Ft.
C) Metcon (20:00 – 55:00)
In 30 minutes in teams of 2 complete:
150 Wallballs (20, 14)
150 Burpees
*This workout can be done however needed ie. split into rounds.
Then with the remaining time: Max Distance Farmer Carry (70, 53)
Then with the remaining time: Max Distance Farmer Carry (70, 53)
Rx:(88, 70) OR Heavy Farmer Handles w. BW per hand
L2: (14, 10)
L1: (10, 8)
L2: (14, 10)
L1: (10, 8)