BTS|45: May 23, 2019

May 23, 2019

Weightlifting
Push Press (Weight)
Every Minute for 8 MInutes:
3 Reps @ 85%

Metcon
Metcon (AMRAP – Reps)
AMRAP 16
8/8 Dumbbell Snatch (50/35)
16 Dumbbell Squat (50/35)
32 Double Unders or 64 Singles
100 Meter Medicine Ball Run (20/14)

BTS|45: May 22, 2019

May 22, 2019

Weightlifting
Deadlift (Weight)
Every 2 Minutes for 10 Minutes:
5 Reps @ 80%

Metcon
Metcon (AMRAP – Reps)
Every 3 Minutes for 12 Minutes:
12 Sumo Deadlift High Pull (75/55)
12 Toes to Bar
Max Effort: Assault Bike or Ski Calorie
**No Rest**

*Score is Calories*

BTS|45: May 20, 2019

May 20, 2019

Weightlifting
Front Squat (Weight)
Every 2 Minutes for 12 Minutes:
6 Front Squat @ 70% (Light)

Metcon
Metcon (Time)
For Time:
50/35 Assault Bike Calories
20 Front Rack Lunge (75/55)
50/35 Row Calories
20 Front Rack Lunge (75/55)
400 Meter Run

*Time Cap: 15 Minutes*

BTS|45: May 16, 2019

May 16, 2019

Weightlifting
Back Squat (Weight)
Take 15 Minutes to Complete:
5 Sets of 8 Reps – Start Light and Increase

Metcon
Metcon (4 Rounds for reps)
Every 3 Minutes for 12 Minutes:
17 Thruster (75/55)
13 Burpee
11 Box Jump (24/20)
*Record Time and Rest*