EVA

Competition Class

Strength

Skills&Drills

BUILDING MACHINES

1min on: 1min off
1min MB Over the Shoulder 150/100
1min Rest
1min Devil's Press 50s/35s
1min Rest
Ball Slams 70/30
1min Rest
Repeat

GYMNASTICS ENDURANCE
7min AMRAP
"3 Rope Climbs (first one legless
or legless as high as possible) "
40ft HS Walk

Rest 5min

On a 5min clock:
1.2.3.4.5.6.7.8...
Strict HSPU Ladder
*scale with skull-mats as needed
"*if you miss somewhere in the ladder,
start back at 1"
"*scale up from last week, add deficit
or take away a mat"

UPPER STRENGTH

10min EMOM
odds: 1 Bench Press (at or above 90%)
evens: 6 Ring Rows (horizontal & weighted if poss)

 

 

 

MetCon

CLASS

EVA
5 Rounds for Time:
Run 800m
30 KBS 72/53
30 Pull-ups

*40min time cap