3/23/20
Push-ups
Metcon (AMRAP – Reps)
50-60% Of max reps, 5 sets. Rest as needed between sets
AT HOME WOD
Metcon (Time)
4 rounds For Time
200m Run
10 sit-ups
10 Jumping Lunges
10 V-ups
10 Air Squats
10 Hollow Rocks
200m Run
10 sit-ups
10 Jumping Lunges
10 V-ups
10 Air Squats
10 Hollow Rocks
If you don’t have a 200m mark then run for 1 min at a fast pace or 1:20 at a moderate pace.
Weightlifting
Back Squat (Weight)
Set #1 (On the 0:00) – 5 Reps @ 75%
Set #2 (On the 2:00)- 4 Reps @ 80%
Set #3 (On the 4:00) – 3 Reps @ 85%
Set #4 (On the 6:00) – 2 Reps @ 90%
Set #5 (On the 8:00) – 1 Rep @ 95%
Set #6 (On the 10:00) – 1 Rep @ 100%
Set #7 (On the 12:00) – 1 Rep @ 100%
Set #8 (On the 14:00) – 1 Rep @ 100%
Set #9 (On the 16:00) – 1 Rep @ 100%
Set #2 (On the 2:00)- 4 Reps @ 80%
Set #3 (On the 4:00) – 3 Reps @ 85%
Set #4 (On the 6:00) – 2 Reps @ 90%
Set #5 (On the 8:00) – 1 Rep @ 95%
Set #6 (On the 10:00) – 1 Rep @ 100%
Set #7 (On the 12:00) – 1 Rep @ 100%
Set #8 (On the 14:00) – 1 Rep @ 100%
Set #9 (On the 16:00) – 1 Rep @ 100%
Sets 1-9 completed "On the 2:00"
Percentages based on 5RM Back Squat
Metcon
Metcon (Time)
3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Any Machine
50 Air Squats
35 Push-ups
25/18 Calorie Any Machine
We feel as if it is our obligation to do the right thing and keep you all safe. Please stay home so we can end this scary unknown time. The gym is currently closed. Do not go in the gym this week. We are so sorry.