Monday, 4/8


Back Squat 

You guys should know the deal. 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. You should look like you're about to vibrate off the floor about 14 reps in. Dig Deep!!

For more info, please read April 1st description.

Metcon (AMRAP - Rounds and Reps)

14min. AMRAP:
21 Wall Balls 20/14
15 Cal Row
  9 Deadlifts 225/155

*Because it's 20 rep day (and you might be dead right now) I will give you the option of doing this in a Team format. Just double the numbers to 42-30-18



10min. to finish...
5 Rounds:
12/9 Cal Bike
12/9 Cal Row

10min. to finish...
5 Rounds:
10 Front Rack Lunges (95/65lb bar)
10 American KB Swings 70/53/35
10 Push-Ups

10min. to finish...
4 Rounds:
20 Alt. DB Snatches 45/30
10 Burpee Box Jumps 24/20"3min. Rest between sections

Freddy HansenComment