8/3/20
Weightlifting
Front Squat (Weight)
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps
Rest 2 Minutes Between Sets
*From the ground
*Add weight each set
*You can squat clean the first rep.
Metcon
Metcon (Time)
5 Rounds:
48′ Double DB Front Rack Walking Lunge (50’s/35’s)
21/15 Cal Row OR 15/12 Cal Bike OR 15/12 Cal Ski Erg
12 Kipping HSPU
9 Deadlifts (225/155)
48′ Double DB Front Rack Walking Lunge (50’s/35’s)
21/15 Cal Row OR 15/12 Cal Bike OR 15/12 Cal Ski Erg
12 Kipping HSPU
9 Deadlifts (225/155)
FRONT RACK LUNGES:
*48′ is 8 Mat lengths
*As long as the weight is in contact with the shoulders, you can hold it however you please. The back knee should touch the ground in the bottom of each rep. The lower body should reach full extension between each step
Alternate legs on every step
MoFlow this week FRIDAY 7:30AM