Strength + MetCon Back Squat (Weight) Warm Up Set: 5 @ 45% – 3 @ 55% – 3 @ 65% Working Set: 5 @ 75% – 3 @ 85% – 1+ @ 95% Metcon (2 Rounds for reps) 6min AMRAP 100m Run 3 Kettlebell Swings 53/35 5 Goblet Squats 53/35 – Rest 2mins – 6min
Manic Monday Metcon (Time) For Time 10-1 Burpees 1-10 Snatches 95/65 *20/18 Cal Row after Ea* RX+:135/95 LvL 3: 75/55 LvL 2: 65/45 LvL 1: (45/35) (Up Downs) Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band, Hamstring)
Saturday Community WOD CoreWOD Around the world Plank(5min) Low Plank, High Plank, Side Plank L/R (Don’t drop to your knees you can switch to any position just don’t drop!) Metcon (Time) Partner WOD (teams of two) 100 DB Box Step Overs @35/25 75 BD Push Press @35/25 50 Burpees 25 PVC Pipe Sit-ups(each) (After each
Hero WOD Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 Intermediate Complete as many rounds as possible in 20 minutes of: 10 Push Presses (95/65
Strength + MetCon Shoulder Press (Weight) Warm Up Set: 5 @ 45% – 5 @ 55% – 3 @ 65% Working Set: 3 @ 80% – 3 @ 85% – 3+ @ 90% Deadlift (Weight) Warm Up Set: 5 @ 45% – 5 @ 55% – 3 @ 65% Working Set: 3 @ 80% –
