Strength + MetCon
Strength + MetCon
Shoulder Press (Weight)
Strict Press
Warmup Sets: 5(40%) – 5(50%) – 3(60%)
Working Sets: 3(80%) – 3(85%) – 3(90%)
Warmup Sets: 5(40%) – 5(50%) – 3(60%)
Working Sets: 3(80%) – 3(85%) – 3(90%)
Deadlift (Weight)
Deadlift
Warmup Sets: 5(40%) – 5(50%) – 3(60%)
Working Sets: 3(80%) – 3(85%) – 3(90%)
Warmup Sets: 5(40%) – 5(50%) – 3(60%)
Working Sets: 3(80%) – 3(85%) – 3(90%)
Metcon (Time)
4 Rounds for Time:
100ft Bear Crawl
15 Goblet Squats(53/35)
25 Double Unders
100ft Bear Crawl
15 Goblet Squats(53/35)
25 Double Unders
Rx+ (50ft HS Walk)(70/53)
Warm-up
Accessory Cash Out:
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) Barbell(45) Smashing
(Quads, IT band, Hamstring)
– 3×10 DB Lat Raises
– 3×10 DB Kick Backs
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) Barbell(45) Smashing
(Quads, IT band, Hamstring)
– 3×10 DB Lat Raises
– 3×10 DB Kick Backs
