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THURSDAY 5.11.2017

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STRONG
Warm-up
Push Up With Rotation
4 sets of 8 with rotation
STRENGTH
Bench Press

Empty Bar X 10
40% X 5
50% X 3
60% X 2
70% X 1

3 Sets of 2 reps at 95% of 1RM
STRENGTH
Overhead Tricep Extension
4 sets of 8 reps

AHAP with KB
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
 25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
NO REST

You can do this everyday if you want after your workouts. If 25 is too much start at 15 for a week, then 20 for a week, then push through the 25.
Metcon
3 Rounds of:
Row 1000m at  80% HR
15  Burpees (all out effort)
rest until HR returns to 80%