Monday, 4/22



Back Squat (Week 4 of 20 Rep MAX )

You guys should know the deal. (read my description 3 weeks ago if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from week 1. Dig Deep!! Proud of everyones number so far!

Metcon (AMRAP - Reps)

16min. EMOM:
Min. 1) 15/12 Cal Row
Min. 2) 20 Wall Balls 20/14
Min. 3) Max Effort Pull-Ups
Min. 4) Rest*RX+ is 20/15 Cal Row
*If you can, do the RX+ so that the minute rest feels needed.


Metcon (Time)

For Time:
400m run
120 Double-Unders
400m run
100 Air Squats
400m run
80 Abmat Sit-Ups
400m run
60 American KB Swings 53/35
400m run
40 Wall Balls 20/14lb.
400m run
20 Burpee Deadlifts 70/50/35s
400m run

Time Cap: 35min.70/50 is RX+ on the last part

Freddy HansenComment