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12:00 Aerobic Capacity Builder 4 Rounds: 1:00 work/2:00 Rest Assault Bike. Try and Maintain 2 RPM’s above 3 weeks ago RPM’s for the whole minute, not sprint and glide. MetCon: Shoulder to OH 75 @ 75/55 50 @ 100/65 25 @ 125/75 Every time you put the bar down, Complete 50m Sled Push (150/100) #Flexyfriday 15:00 Mobility Skill: Stability on the rings Metcon: 0 – 3:00 9 – Push Ups 6 – Deadlifts (225/155) 1:30 Rest 4:30 – 7:30 9 – Pull Ups 6 – D-Ball Step ups (50/30) 1:30 Rest 9:00 – 12:00 9 – HSPU 6 – Power Cleans (185/135) 1:30 Rest 13:30 – 16:30 9 – C2B Pull Ups 6 – OH Lunges (135/95) 1:30 Rest 18:00 – 21:00 9 – Ring Dips 6 – D-Ball Wall Balls (50/30) #tightytuesday 12:00 Mobility “#MegaMonday” 20:00 EMOM 1:00 Add 1 rep from last weeks for rounds 1& 3- Back Squat as fast as possible with proper technique 1:30 Rest 1:00 Add 1 rep than last week for for rounds 1 & 3 – C2B Pull Ups Metcon: 5 Rounds: 1:00 Assault Bike 1:00 5m D-Ball Shuttle Sprint (100/50) 2:00 Rest Score is lowest Total of Calories and Sprints |
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