Wednesday, 5/29



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...
5 Rounds:
10 Push Jerks 115/75
15 Toes-To-Bar

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.


Metcon (Time)

In Teams of 2:
35min. running clock...
2 Rounds:
50 Cal Assault Bike
50 Toes-To-Bar
immediately into:
2 Rounds:
50 Cal Row
50 Plate Sit-Ups (35/25lb.)
immediately into:
2 Rounds:
800m Run (200m intervals)
50 Russian Twists with 35/25lb DB
immediately into:
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.

Freddy HansenComment