10.07.2020
Bench Press (90% of 5 RM)
Metcon (Time)
25 V Ups
50 Hollow Rocks
75 Candlesticks
100 Sit Ups
10 min cap
50 Hollow Rocks
75 Candlesticks
100 Sit Ups
10 min cap
Metcon
10.06.2020
Metcon (Time)
6 min to complete
21-15-9
Deadlift (225/155)
Box Step Overs
21-15-9
Deadlift (225/155)
Box Step Overs
rest 6 min before next metcon
Metcon (Time)
6 min to complete
21-15-9
Box Step Over
Burpees
21-15-9
Box Step Over
Burpees
rest 6 min before next metcon
Metcon (Time)
6 min to complete
21-15-9
Burpees
Deadlifts
21-15-9
Burpees
Deadlifts
10.05.2020
Back Squat (25 min to find 1 RM)
Metcon (Time)
3 rounds
30 wallballs
15 Pull ups
12 min Cap
30 wallballs
15 Pull ups
12 min Cap
Warm Up
Perform
3 sets of 10 reps
Work:
2 sets x 3 reps @ 80 percent of 5 RM
3 sets x 3 reps @ 90 percent of 5 RM
Finisher
Burn out set at 75% of 5 RM