Front Squat (Week 2 of 4)
Few Warm-Ups sets
70% x 3
80% x 3
90% x Max Reps! (3+ goal)
*SUPERSET with 20 Russian Twists with the heaviest DB possible. Left + Right = 1 Rep. 45/30lb + DB.
Metcon (AMRAP - Rounds and Reps)
16min. to get as far as possible...
10 Push Jerks 115/75
Rest 2min. (You MUST rest. And it's included in the 16min. running clock)
Max Rounds in remaining time...
10 Push Jerks (135/85)
15 Wall Balls (20/14lb.)Score is rounds and reps of just the last section. Everyone will finish the first section.
In Teams of 2:
35min. running clock...
50 Cal Assault Bike
50 Cal Row
50 Plate Sit-Ups (35/25lb.)
800m Run (200m intervals)
50 Russian Twists with 35/25lb DB
Max American KB Swings until the 35min. mark (53/35lb.)
Advanced: 70/53lb.Only 1 Person works at a time. Can you finish and make it to the swings? Left + Right = 1 rep on the russian twists on the last section.