May 13, 2020
EQUIPMENT VERSION
Strength: “Push & Pull”
2:00 AMRAP
Single Arm Renegade Rows (switch arms every 5 reps)
Rest 1:00
2:00 AMRAP
Off-Set Dumbbell Push ups (switch arms every 10 reps)
Rest 2:00
1:30 AMRAP
Single Arm Renegade Rows (switch arms every 5 reps)
Rest 1:00
1:30 AMRAP
Off-Set Dumbbell Push ups (switch arms every 10 reps)
Rest 2:00
1:00 AMRAP
Single Arm Renegade Rows (switch arms every 5 reps)
Rest 1:00
1:00 AMRAP
Off-Set Dumbbell Push ups (switch arms every 10 reps)
*If you have a set of Dumbbells use them for both the Renegade Rows and the Dumbbell Push ups. If only one, switch every 5 reps on the Rows and every 10 on the Push ups – one hand will be on the Dumbbell handle and the other is on the floor.
Metcon:
20 minute EMOM
Minute 1: Max Dumbbell/Kettlebell Goblet Squats
Minute 2: Max Dumbbell/Kettlebell Push Press*
Minute 3: Max Dumbbell/Kettlebell Swings
Minute 4: Rest
*Switch arms every 5 reps.
NO EQUIPMENT VERSION
Strength: “Push & Pull”
2:00 AMRAP
Single Arm Renegade Rows (switch arms every 5 reps)
Rest 1:00
2:00 AMRAP
Off-Set Push ups (switch arms every 10 reps)
Rest 2:00
1:30 AMRAP
Single Arm Renegade Rows (switch arms every 5 reps)
Rest 1:00
1:30 AMRAP
Off-Set Push ups (switch arms every 10 reps)
Rest 2:00
1:00 AMRAP
Single Arm Renegade Rows (switch arms every 5 reps)
Rest 1:00
1:00 AMRAP
Off-Set Push ups (switch arms every 10 reps)
*For the Renegade Rows, just use your arm to Row. For the Push ups, find something to put one hand on to complete Push ups while the other hand is flat on the ground. Switch every 10 reps.
Metcon:
20 minute EMOM
Minute 1: Max Odd Object Goblet Squats
Minute 2: Max Odd Object Push Press
Minute 3: Max Odd Object Swings
Minute 4: Rest
