Strength + MetCon
Strength + MetCon
Back Squat (Weight)
Back Squat:
Warm Up Set: 5 @ 45% – 5 @ 55% – 3 @ 65%
Working Set: 3 @ 80% – 3 @ 85% – 3+ @ 90%
Warm Up Set: 5 @ 45% – 5 @ 55% – 3 @ 65%
Working Set: 3 @ 80% – 3 @ 85% – 3+ @ 90%
Metcon (Time)
2RFT
50 Wall Ball Shots 20/14
40 Sit Ups
30 Hang Power Cleans 95/65
20 Lateral Burpees over Bar
10 Cal Row
RX+: (135/95) (PVC Sit Ups)
LvL 3: (14/10) (75/55) (Lateral Burpee Step Overs)
LvL 2: (10/8) (65/45) (Burpees)
LvL 1: (10/8 Wall Taps) (45/35) (Up-Downs)
LvL 2: (10/8) (65/45) (Burpees)
LvL 1: (10/8 Wall Taps) (45/35) (Up-Downs)
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)
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)
– 100 Banded Pull Apart
– 100 Banded Push Downs
