INTERVAL WEIGHT TRAINING DAY
Metcon (AMRAP - Reps)
1min. of max rep bench press (135/75)
1min. of max cal on the rower
*Goal for men is 20-30 cals a minute. Women is 15-20 cals a minute.
Quick and Dirty (Time)
2 Rounds For Time:
50 Russian KB Swings 53/35
50 Sit-Ups (Feet anchored on KB)
100 Double unders
*RX+ is 70/53
35min. to finish...
80 Barbell Overhead Squats 45/35lb
60 Front Rack Lunges 95/65lb
40 Front Squats 115/75lb
20 Back Squats 135/95lb.
I just want today to be a fun long breather. You can choose any piece of cardio you want for the calories. You may switch between the bike, row, at anytime. You may also stay on the same cardio piece the whole time. If you can not do the weights prescribed that's ok, just try and increase the weight to something a little heavier each time.
*Ladies do 70% of the calories.
*You may not finish this, so scale accordingly if you know you're going to be on the slow side. If for any reason you blast through this, you may work your way back up. So go back to 30 Cals after the squats.