Strength
EMOM 9:
Minute 1: Sledpush 30s (Heavy)
Minute 2: 10 BB Rows (Heavy)
Minute 3: L-Sit or Hollow-Hold 20s.
Intent: Nothing here should be maximal and there should be plenty of rest to work through this for the entire 9 min
Minute 1: Sledpush 30s (Heavy)
Minute 2: 10 BB Rows (Heavy)
Minute 3: L-Sit or Hollow-Hold 20s.
Intent: Nothing here should be maximal and there should be plenty of rest to work through this for the entire 9 min
Metcon
4 Rounds
20 Calorie Row or Bike or 200m Run
12 Deadlifts (155,105)
9 Front Squats (155,105)
6 Push Press (155,105)
Rest 60s b/t rounds
Rx:(135,95)
L2: (115, 75)
L1: (95, 65)
Additional Option: (65,35)
20 Calorie Row or Bike or 200m Run
12 Deadlifts (155,105)
9 Front Squats (155,105)
6 Push Press (155,105)
Rest 60s b/t rounds
Rx:(135,95)
L2: (115, 75)
L1: (95, 65)
Additional Option: (65,35)
Intent: Maintain a 70% max HR pace today. Barbell movements should be done UB for at least 1/2 of the workout. The rest interval is only long enough to gain partical recovery. Loading is light on purpose.
$ Out
Choose an “$Out” session from one day you missed this week.