Strength + MetCon
Strength + MetCon
Shoulder Press (Weight)
Warm Up Set: 5 @ 45% – 3 @ 55% – 3 @ 65%
Working Set: 5 @ 75% – 3 @ 85% – 1+ @ 95%
Working Set: 5 @ 75% – 3 @ 85% – 1+ @ 95%
Deadlift (Weight)
Warm Up Set: 5 @ 45% – 3 @ 55% – 3 @ 65%
Working Set: 5 @ 75% – 3 @ 85% – 1+ @ 95%
Working Set: 5 @ 75% – 3 @ 85% – 1+ @ 95%
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
300m Run
20 Box Jumps 24/20
10 Clusters 95/65
RX+ (135/95)(30/24)
LvL 3: (200m) (20/18) (75/55)
LvL 2: (100m) (18/12) (65/45)
LvL 1: (2 Laps inside) (12/10) (45/35)
LvL 2: (100m) (18/12) (65/45)
LvL 1: (2 Laps inside) (12/10) (45/35)
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 Throughs
