Tuesday, 4/23


Metcon (Weight)

Clean and Jerk Cardio Complex:

Every 2min. x 10 Rounds:
10/7 Calorie Assault Bike Or 12/10 Rower
2 Power Clean and Jerks

*Climbing in weight to the heaviest #'s you can hit.

Metcon (Time)

2 Rounds For Time:
50 Push Jerks 95/65
25 Toes-To-Bar

*EMOM complete 4 Burpees!
*Start with Burpees
*You must finish all 50 jerks before going to the TTB.
*LOCK OUT your reps and HOLD it for a split second before you bring the bar down.RX+ 115/75
RX++ 135/95
* I want this to take between 10-15min. so choose the appropriate weight for yourself.


Metcon (AMRAP - Reps)

A little "Fight Gone Bad" style workout today... Upper body focus

5 Rounds:
1min. of Max DB Bench Press 45/25+
1min. of Max Meters on the Rower
1min. of Push Press 95/65lb.
1min. of Pull-Ups
1min. of Wall Balls 20/14
1min. of Rest

Accessory Work

Metcon (No Measure)

Optional Extra Credit:
1.) Weighted Planks. 1min. on x 1min. off for 3 rounds with a 45/25lb plate.
2.) A 400m Farmer Carry 70/53/35s
3.) 100 Russian Twists with 35/25lb DB

Freddy HansenComment