Friday, April 27

May 3, 2018

 

Warm-up

:30 Seconds
Inchworms
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog

Modified Barbell Warmup
5 Good Mornings
5 Back Squats

5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

 

Overhead Squat (10min to a heavy double)

Snatch Balance 

10min to a heavy single/max

 

Metcon (Time)

"TKO”
For Time:
50/35 Calorie Row/Bike
27 Chest to Bar Pull-Ups
21 Power Snatches (115/80)
15 Overhead Squats (115/80)
9 Squat Snatches (115/80)

Rx+ Overhead Squats (135/95)


Squat Snatches (155/105)
Single Bar, Change Weights.

 

Metcon (No Measure)

Midline
Alternating On the Minute x 12
Odd Minutes – 18/15 Calorie Row
Even Minutes – Max Seconds in L-Sit

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