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MONDAY 11.13.2017

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STRONG
Bench Press
5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

AMRAP X 90%
STRENGTH
Dips
100 Dips
either ring or stationary bar
METCON-BURN
CONNECTIVITY
Faster Eddies
0:30 max effort each movement
sit-ups
4-count flutter kicks
sit-ups
leg raise
sit-ups
Hello Dolly’s
sit-ups
crunches
sit-ups
twists
sit-ups
4-count flutter kicks
Metcon
5 Minute AMRAP
20 Burpees
8 Clean and Jerks 135/95
Metcon
5 Minute Row for Max Calories
Metcon
5 Minute AMRAP
20 Burpees
8 Clean and Jerks 135/95