Wednesday, 6/12


Eight Two Much (Time)

For Time:
1,200 meter Run / Rain 1600m row
63 American KB Swings (53/35lb)
36 Push Jerks 135/95
800 meters Run / Rain 1000m row
42 American KB Swings (53/35lb)
24 Push Jerks 135/95
400 meters Run / Rain 500m row
21 American KB Swings (53/35lb)
12 Push Jerks 135/95

Time Cap: 35 minutes

Fun cardio set for the week. Pyramid double helen style if you remember that one. Also, the name.. Did you laugh?


Metcon (No Measure)

Pumpin Cardio Day :)

35 min EMOM:
Min 1: 12/9 Cal Bike or Row
Min 2: Max Barbell Bicep Curls 45/35
Min 3: 12/9 Cal Row or Bike
Min 4: Max DB Skull Crushers 25/15s+
Min 5: 12/9 Cal Bike or Row
Min 6: Max Barbell or Plate Sit-Ups 45/35
Min 7: 50 Double Unders

RX+ this at 15/12 Cals for everything!

*Also, keep good controlled movement on the arm stuff. Time under tension is key, not the reps.

*Barbell Sit-Ups are my favorite and hardest option, but Plate Sit-Ups are fine as well if you want to switch that up.

Freddy HansenComment