Workouts

Monday --- 4.12.2021

STRENGTH
Back Squat @ 65% + 50 pounds
5 Sets of 5 Reps
*Every 1:00
--- Immediately Into ---
Back Squat with a 2-3 Second Pause at Bottom (Build)
5 Sets of 1 Rep
*Every 1:30

METCON
"Falcon"
For Time:
50 GHD’s or 50 V-Ups
50 Burpees to 6-inch target
50 Toes to Bar

Tuesday --- 4.13.2021

METCON
"Winter Soldier"
- 0:00 - 3:00
15/12 Calorie Assault Bike
15 Power Snatch (75/55)

- 3:00 - 6:00
15/12 Calorie Assault Bike
12 Power Snatch (95/65)

- 6:00 - 9:00
15/12 Calorie Assault Bike
9 Power Snatch (115/80)

- 9:00 - 12:00
15/12 Calorie Assault Bike
6 Power Snatch (135/95)

- 12:00 - 15:00
15/12 Calorie Assault Bike
3 Power Snatch (155/105)

- 15:00 - 18:00
15/12 Calorie Assault Bike
Max Power Snatch (175/115)

Wednesday --- 4.14.2021

STRENGTH
Bench Press and DL @ 90%
5 Sets of 1 Rep
*Complete both movements in the same 2:00 window

METCON
"Red Wing"
For Time:
30-20-10
Dumbbell Thrusters (50s/35s)
20-15-5
Strict Pull-ups

Thursday --- 4.15.2021

METCON
"Super Soldier Serum"
Teams of 2 For Time:
5 sets each
P1 - 400m Run
P2 - Max Meter Row

Switch when partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m rowed is 5 seconds off your total time.

Friday --- 4.16.2021

METCON
"Zemo"
8-minute Amrap
30 Chest to Bar
50 Air Squats

- At 10:00 -

8-minute Amrap
30 Push-Ups
50 Air Squats

- At 20:00 -
5 min Amrap
Max Clean and Jerks (135/95)

SATURDAY --- 4.17.2021

TRY US OUT