+97339533130
Updated: Feb 20, 2021
Strength
Back Squats
5 Sets
3 Reps
all working sets at 80% of 1 RM
Metcon
12-9-6-3
DB deadlifts
DB Squats
50 DUs after each round
Yes you all need to start practicing double unders 🤓
RX Age 17-44
(20/15KG)
RX Age 14-16 and 45-60
(17.5/12.5KG)
RX Age 8-13
(10/7.5KG)
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility