Strength + MetCon
Strength + MetCon
Shoulder Press (Weight)
Warm Up Set: 5 @ 45% – 5 @ 55% – 3 @ 65%
Working Set: 3 @ 80% – 3 @ 85% – 3+ @ 90%
Working Set: 3 @ 80% – 3 @ 85% – 3+ @ 90%
Deadlift (Weight)
Warm Up Set: 5 @ 45% – 5 @ 55% – 3 @ 65%
Working Set: 3 @ 80% – 3 @ 85% – 3+ @ 90%
Working Set: 3 @ 80% – 3 @ 85% – 3+ @ 90%
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
10 Double Kettlebell Deadlift 53/36
100m Farmers Carry
10 Alt. Kettlebell Snatch 53/36
RX+: 70/53
LvL 3: 36/26
LvL 2: 26/18
LvL 1: 18/12
LvL 2: 26/18
LvL 1: 18/12
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)
– 3×10 Single Leg KB RDL
