Monday, 6/3



Front Squat (Week 3 of 4)

Few Warm-Ups sets
75% x 5
85% x 3
Shoot for new 1RM (2 tries max)

*SUPERSET with 20 Russian Twists with the heaviest DB possible. Left + Right = 1 Rep. 45/30lb + DB.


1min. Of weighted planks 45/25lb plate

Metcon (AMRAP - Rounds and Reps)

18min. AMRAP:
8 Cal Assault Bike or 10 cal row or 50m sprint
10 Alt. DB Lunges 50/35s
* At minute 9 switch to 10 Close stance DB front squats (holding 1 DB vertically) 70/50lb.


Metcon (No Measure)

Every 3min. X 5 Rounds:
15/12 Cal Assault Bike
15 Pull-Ups
Max Barbell OHS in remaining time

Rest 4min.

Every 3min. X 5 Rounds:
200m Row
15 Wall Balls 20/14lb.
Max Front Rack Lunges in remaining time

*Be sure to leave yourself a little time before starting the next round on each EMOM. Try to save about 20-30sec. to recharge. If you can handle no rest though, by all means, HIT IT!

Freddy HansenComment