3/30/20
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 Row OR 200m Run OR 18/10 Cal Bike
50 Air Squats
35 Push-ups
25/18 Calorie Row OR 200m Run OR 18/10 Cal Bike
Extra work if you want an after WOD
Metcon
3 Sets
Not for Time:
10 Barbel Bent Over Rows
10 Pistols 5 per leg
10 Double DB Snatch or 10 DB Snatches on each side
10 Pistols 5 per lg
Not for Time:
10 Barbel Bent Over Rows
10 Pistols 5 per leg
10 Double DB Snatch or 10 DB Snatches on each side
10 Pistols 5 per lg
Rest 2:00 between sets.
Zoom Classes are 8AM, 10AM, 4PM & 5:30PM
Zoom meeting code is: 564-790-2205
Notice we added an 8AM class. Let us know if you need another class time.
We hope everyone is doing well.