Friday, January 17, 2020

Friday

*Strength
Back Squat 
5x5 work up to 85%

*Metcon 
400m Run
20 KB Swing 53/35
400m Run
20 Flutter Kicks
400m Run
20 Burpees
400m Run
20 Wall Balls 20/14
400m Run
20 double unders
400m Run
100m Heavy Farmer Carry (heavy) Finish Strong
at

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Friday

Warm up 10 mins Strength (20 mins to complete strength) 4x4 DeadLift  4 rounds not for time 8 single leg DB left leg 8 single ...

  • Tuesday
    1 mile run/ or 1600 row 5x10 bent over row  “Annie” 50-40-30-20-10 Double unders ( Double the singles) Sit-ups 
  • Thursday
    Strength Following a 30 minute clock: 0:00 - 5 Front Squats 3:00 - 5 Front Squats 6:00 - 5 Front Squats 10:00 - Max Reps Front Sq...
  • Monday
    Strength   Overhead Squat (15 Min to Establish 2 Rep Max) Front Squat (6 Min EMOM x 4 Front Squats) Pick a weight that scares you!! ...