Call Us: (440) 427-4656

Tuesday, January 2nd 2018

1
Jan

Tuesday, January 2nd 2018

Warm up:

5min row or 2k bike

Then
2RNFT
6 KB windmills 2x3r
10 supermans with 3sec hold
10 DB split squats 2x5r

Strength:

Back Squat

1a) 90% x 1, Rest 2 min then 75% for 5
1b) Rest 3min
2a) 90% x 1, Rest 2 min then 75% for 5+

Metcon:
16min AMRAP
250M Row
20 wallballs
10 Power Snatches 75/55


Adaptive Athlete (seated):
Warm up :

Banded stretches
Bar roll out (tricep, forearm)

Strength:

Press
1RM

Metcon:

16min AMRAP
300M bike
20 wallballs 20/14
10 Block Power Snatches 75/55