TEAM BERT

For Time In Teams of 2

50 Burpees

400 Meter Run

100 Push Ups

400 Meter Run

150 Walking Lunges

400 Meter Run

200 Air Squats

400 Meter Run

150 Walking Lunges

400 Meter Run

100 Push Ups

400 Meter Run

50 Burpees

TIME CAP 45 Min.

Advanced Athletes Run Together

Intermediate / Beginner Athletes Alternate the Runs

TEAM BERT

For Time In Teams of 2

50 Burpees

400 Meter Run

100 Push Ups

400 Meter Run

150 Walking Lunges

400 Meter Run

200 Air Squats

400 Meter Run

150 Walking Lunges

400 Meter Run

100 Push Ups

400 Meter Run

50 Burpees

TIME CAP 45 Min.

Advanced Athletes Run Together

Intermediate / Beginner Athletes Alternate the Runs

TEAM BERT

For Time In Teams of 2

50 Burpees

400 Meter Run

100 Push Ups

400 Meter Run

150 Walking Lunges

400 Meter Run

200 Air Squats

400 Meter Run

150 Walking Lunges

400 Meter Run

100 Push Ups

400 Meter Run

50 Burpees

TIME CAP 45 Min.

Advanced Athletes Run Together

Intermediate / Beginner Athletes Alternate the Runs

STRENGTH:

Shoulder Press 5 Sets of 3 Reps Building in Load

METCON:

5 Rounds for Time:

15 Push Press

30 KBS

200 Meter Run

STRENGTH:

Shoulder Press 5 Sets of 3 Reps Building in Load

METCON:

5 Rounds for Time:

15 Push Press

30 KBS

200 Meter Run

STRENGTH:

Shoulder Press 5 Sets of 3 Reps Building in Load

METCON:

5 Rounds for Time:

15 Push Press

30 KBS

200 Meter Run

STRENGTH:

Back Squats 5 Sets of 3 Reps Building in Load

METCON:

4 Rounds:

400 Meter Run

25 Overhead Plate Lunges (45/25)

STRENGTH:

Back Squats 5 Sets of 3 Reps Building in Load

METCON:

4 Rounds:

400 Meter Run

25 Overhead Plate Lunges (45/25)

STRENGTH:

Back Squats 5 Sets of 3 Reps Building in Load

METCON:

4 Rounds:

400 Meter Run

25 Overhead Plate Lunges (45/25)

STRENGTH
1.) Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets

METCON (AMRAP in 15)
15min. to get as far as possible…
1-2-3-4-5-6-7-8-9-10
Devil Press 45/30s
200m Run

STRENGTH
1.) Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets

METCON (AMRAP in 15)
15min. to get as far as possible…
1-2-3-4-5-6-7-8-9-10
Devil Press 45/30s
200m Run

STRENGTH
1.) Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets

METCON (AMRAP in 15)
15min. to get as far as possible…
1-2-3-4-5-6-7-8-9-10
Devil Press 45/30s
200m Run

STRENGTH
1. Power Clean 3×3 70%, 80%, 90% of 1RM PC
2. Front Squat 3×3 70%, 80%, 90% of 1RM FS

METCON (For TIme)
10-20-30-40-50
Barbell Thrusters (45/35lb. Bar) – these increase in reps above
15-15-15-15-15 – Ladies do 12-12-12-12-12 Cal Row
10-10-10-10-10 Toes To Bar

STRENGTH
1. Power Clean 3×3 70%, 80%, 90% of 1RM PC
2. Front Squat 3×3 70%, 80%, 90% of 1RM FS

METCON (For TIme)
10-20-30-40-50
Barbell Thrusters (45/35lb. Bar) – these increase in reps above
15-15-15-15-15 – Ladies do 12-12-12-12-12 Cal Row
10-10-10-10-10 Toes To Bar

STRENGTH
1. Power Clean 3×3 70%, 80%, 90% of 1RM PC
2. Front Squat 3×3 70%, 80%, 90% of 1RM FS

METCON (For TIme)
10-20-30-40-50
Barbell Thrusters (45/35lb. Bar) – these increase in reps above
15-15-15-15-15 – Ladies do 12-12-12-12-12 Cal Row
10-10-10-10-10 Toes To Bar