This week is a nice little cool down week for progress with out strength numbers. The METCONs on the other hand are going to be exhilarating! Monday 9/29/14 Back Squat - 3x10 Good Morning 3x5 METCON - 14 Minute AMRAP 8 Push ups 12 KB Swings 16 AMSU Tuesday 9/30/14 Bench Press 3x10 Dips 3x10 METCON - for time 100 Thrusters (95/65) *Top of every minute do 3 burpees until the thrusters are completed. Wednesday 10/1/14 Front Squat |OR| Over Head Squat 3x10 Box Jump Max Height, Record numbers METCON - 15 Minute AMRAP 6 Burpees 12 Pull ups 18 Box Jumps (24/20) Thursday 10/2/14 Deadlift 3x10 METCON - 20 Minute AMRAP Ascending Ladder Reps 2,4,6,8,10,12... continued DeadLift (225/135) Toes to bar FRIDAY - No more class Fridays BUT, Saturday we have class, register on Zenplanner!! Saturdays wont involve any strength, just a NICE METCON :)
Posted on: Mon, 29 Sep 2014 07:48:47 +0000
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