Back Rack Lunge
20min. Superset section:
10 Reps out of the rack (L+R=2)
10 Hip Thrusts
Rest 90sec. After Each Set
*Advanced can use a 45lb plate for an elevated front foot
*Keep doing sets until the clock runs out. Climbing in weight is fine.
Metcon (AMRAP - Rounds and Reps)
50 Cal Assault Bike or Rower
40 Front Squats 75/55
30 Front Squats 95/65
Then, max rounds in remaining time...
12 Alt. DB Snatches 50/35
You only do the 50,40,30 section 1 time and then it's an AMRAP of JUST the DB Snatches and TTB.
Score is just rounds and reps of DB Snatches and TTB.
Metcon (No Measure)
"The Big Sexy"
16min. EMOM: "Arms"
Min. 1) 12/9 Cal Row
Min. 2) Max DB Skull Crushers
Min. 3) 12/9 Cal Row
Min. 4) Max DB Hammer Curls
16min. EMOM: "Legs"
Min. 5) 12/9 Cal Assault Bike
Min. 6) Max Close Stance DB Front Squats 50/35lb.
Min. 7) 12/9 Cal Assault Bike
Min. 8) Max DB Deadlifts 70/50s
We haven't done this in a while :)
* For the "Max" sections, try and work for 40sec. so you get a little rest. And don't go fast on the movements today. Keep form and time under tension a priority.
* On the DB front squats you only need 1 DB held vertically in front of you.