 Warm-up3:00 Cardio Choice (1:00 easy into 1:30 moderate intensity then push hard for the final :30) into… AMRAP x 4 MINUTES 8 Alt. Elbow Punches w/ Barbell 8 Front Rack Reverse Lunges 8 Scap Push-Ups (:01 Pause at top & bottom) 8 Jumping Air Squats w/ Slow Descent StrengthFront Squat 5 x 5 Keep load moderate (60-70% of 1rm) Metcon"DOUBLE AMRAP"
AMRAP x 6 MINUTES 12/10 Cal Bike 8 Front Rack Lunges (95/65)|(65/45) 8 Hand Release Push-Ups -Rest 2:00- AMRAP x 6 MINUTES 12/10 Cal Bike 8 Front Rack Lunges (95/65)|(65/45) 8 Hand Release Push-Ups (Score is Rounds + Reps)
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 Saturday's class will be back at the gym. Sign up on Wodify for class time (classes offered at 8 and 9 am).Warm-UpAMRAP x 8 MINUTES 3/3 KB Windmills 5/5 KB Upright Row 5/5 KB Single Arm Shoulder Press 5/5 Staggered Stance Goblet Good Morning Metcon3 SETS
600m Run 30 Wall Balls (20/14) 15 Toes To Bar -Rest 2:00 b/t Sets- (Score is Total Time)  Warm-upBODY FLOW... 1:00 Cat-Cows 1:00 Elbow to Instep w/ Rotation (each side) 1:00 Tempo Air Squats (5211) (Stay active) 1:00 Wall-Sit With an empty barbell, perform... 10 Back Squats 8 Cossack Squats 6 Kang Squats 4 Tempo Back Squats (30X1) StrengthWendler Cycle Week 4 Deadlift Use 90% of 1rm as base number to go off of 5 reps @40% 5 reps @50% 5 reps @60% MetconHelen 3 rounds for time 400 m run 21 kb swings (24/16kg) 12 pull-ups At-home metcon3 SETS
20-15-10 DB Deadlifts Alt. V-ups -1:30 Rest b/t Sets- (Score is Each Set for Time) |
AuthorCoach Erin |
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