Tuesday April 24, 2018

Weightlifting Back Squat 5@70% 3X5 @75% Metcon: 2 Rounds 20 Deadlifts (135/95) 10 Shuttle Sprints 20 Front Squats (135/95) 10 Bar Facing Burpees For shuttle sprints both hands touch behind the line. Going down is 1 coming back is 2.

Friday April 20, 2018

Weightlifting: Pause front squat Every 2 minutes for 16 minutes (8 rounds) 3 reps with a 3 second pause at the bottom @60%   Metcon: 10-9-8-7-6-5-4-3-2-1 Burpees Box Jump Over 100-90-80-70-60-50-40-30-20-10 Double Unders   16 Min CAP   LeanFit: For

Thursday April 19, 2018

Gymnastics: Ring muscle ups 15 minutes to practice: Rx: 5x 2-5reps Scaled: 5×1 Beginner: Work on false grip, false grip ring rows, or transitions   Metcon: Handstand Push Up Bi-atholon: 400m Run 21 Strict Handstand Push Ups 400m Run 15