4 Mar 2020
Weightlifting
Accessory WK6 (Weight)
3 Sets:
10-20 Pushups
10-20 Rear Delt Flys
20 Step-ups
Rest 90 Seconds
10-20 Pushups
10-20 Rear Delt Flys
20 Step-ups
Rest 90 Seconds
Metcon
Metcon (AMRAP – Reps)
4 Rounds
3 Min on the Clock
200 Meter Run
15 Pull-ups
AMRAP of FS (95/65)
3 Min on the Clock
200 Meter Run
15 Pull-ups
AMRAP of FS (95/65)
RX+ 400 Meter Run/FS(115/75)
Score is total number of FS performed
Active Fitness
Metcon
3 Sets:
6-10 Burpees
10 Rear Delt Flys
20 Step-ups
Accumulate 60 second Plank
6-10 Burpees
10 Rear Delt Flys
20 Step-ups
Accumulate 60 second Plank
Active Fitness
Metcon (AMRAP – Reps)
4 Rounds
3 Min on the Clock
200 Meter Run
15 Ring Rows
AMRAP of DB FS
3 Min on the Clock
200 Meter Run
15 Ring Rows
AMRAP of DB FS
score is number of FS
These can also be done standing