We’re Up To 75% of your 1 Rep Max Lifts This Week…
As Usual… Kickin’ Off The Week As Usual With Some Front Squats…
For The MetCon… Every “Set” Is Going To Begin @ The Straight Shot Run Curb…
You’ll Have The Remaining Minute To Perform Your Work Inside…
Your “30 Second Rest” Is You Getting Back To The Straight Shot Run Curb…
You Will Have A Score For Your Total Wall Ball Shots… Total Push Ups… Total Box Jumps… And Then Total Reps Of All 3 Combined…
Please Don’t Kill Each Other Coming In The Door!!!
And Don’t Forget…
1… The 5:15AM Session Will Be Open Monday & Tuesday… Closed Wed-Friday…
2… There Will Not Be A 6:30PM Session On Tuesday… All Other Sessions Are On…
3… Next Saturday’s Sweat Session Is Up In The Air For Now… But I’ll Keep You Posted… If Anything It Might Have To Be Bumped Up To 8AM…
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ALRIGHT… HERE WE GO!!!
Strength…
Front Squat
Every Min On the Min X 5 Mins:
3 Front Squats
MetCon…
***Wall Ball Shots… Rx’d: M-20lbs/F-14lbs…***
***Box Jumps… Rx’d: M-24″/F-20″…***
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As Many Reps As Possible in “23:00” Mins:
0:00-1:00… Max Wall Ball Shots
30 Sec Rest…
1:30-2:30… Max Push Ups
30 Sec Rest…
3:00-4:00… Max Box Jumps
30 Sec Rest…
4:30-5:30… Max Push Ups
30 Sec Rest…
6:00-7:00… Max Wall Ball Shots
1 Min Rest…
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8:00-9:00… Max Wall Ball Shots
30 Sec Rest…
9:30-10:30… Max Box Jumps
30 Sec Rest…
11:00-12:00… Max Push Ups
30 Sec Rest…
12:30-13:30… Max Box Jumps
30 Sec Rest…
14:00-15:00… Max Wall Ball Shots
1 Min Rest…
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16:00-17:00… Max Push Ups
30 Sec Rest…
17:30-18:30… Max Box Jumps
30 Sec Rest…
19:00-20:00… Max Push Ups
30 Sec Rest…
20:30-21:30… Max Box Jumps
30 Sec Rest…
22:00-23:00… Max Wall Ball Shots… TIME!!!
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3…2…1… GO!!!
Mando
RainCrossStrengthandConditioning 