Workout list by Rene Ferguson Train Station Met Cons

ANGIE BABES Workout

100 pull ups
100 press ups
100 sit ups
100 squats

For time
met con 11 Workout

1 cluster
1 thruster
2 pull ups
AMRAP in 20 mins
E2MOM PUT THE WEIGHT OF THR BAR UP
BIG MO Workout

20 sit ups
40 box jumps
15 press ups
30 box jumps
10 burpees
20 box jumps
5 pull ups
10 box jumps
Accumulator Workout

30 sec burpees
30 sec rest
30 sec burpees 30 sec jump squats
30 sec rest
30 sec burpees 30 sec jump squat 30 sec press ups
30 sec rest
burpees, jump squats, press ups, mountain climbers all 30 sec
30 sec rest
burpees, jump squats, press ups, mountain climbers, sit ups all 30 sec
30 sec rest
burpees, jump squats, press ups, mountain climbers, sit ups, plank all 30 sec
Met Con 15 Workout

5 Deadlifts
3 clean and jerks
1 OH squat

1/2 bodyweight

5 rounds for time
M C for 3 Workout

3 met cons

5 press ups
5 box jumps
5 swings heavy
5 burpees

1st 4 min AMRAP
1 min rest
2nd 4 min EMOM
1 min rest
3rd. 4 RFT
met con 12 Workout

5 SL squats
10 hand release press ups
10 box jumps
5 rounds for time
met con 13 Workout

5 pull ups
10 box jumps
20 DU / 60 SU
12 min AMRAP
met con 14 Workout

5 SL squats
5 pull ups
5 burpee box jumps

12 min AMRAP