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THURSDAY 1.11.2018

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STRONG
Back Squat
10 sets of 10 reps

if you completed all 10 X 10 last workout, increase the weight this week.

if you didn’t complete all 10 X 10 reps last workout, stay at the same weight and work to complete all 10 X 10

Take 60-90 second rest between sets
METCON-BURN
CONNECTIVITY
Nose and Toes
Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.
3 X 0:30/0:30
CONNECTIVITY
Handstand Holds
3 X 0:20/0:20
METCON
2:00 Minute Row for calories
rest 0:60

then-
METCON #2
5 rounds of:
0:30 ME Burpee Box Jumps 24/20
0:30 ME Clean & Jerks 115/75
1:00 Rest
METCON #3
Max Effort 500m Row