barbells

Friday 25/1/2019

 Metcon

Some much needed LONG cardio. We haven't run in a while. Warm those leggies up good :)

Every 7min. X 5 Rounds:
Run 400m
500m Row
Round 1: 10 Power Clean and Jerks 50/35
Round 2: 8 Power Clean and Jerks 55/40
Round 3: 6 Power Clean and Jerks 60/45
Round 4: 4 Power Clean and Jerks 70/50
Round 5: 2 Power Clean and Jerks 80/55

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Tuesday 22/1/2019

 Weightlifting

DB Bench Press (5 x 10)

SUPERSET with;

DB Bent Over Rows (5 x 10 each arm)

- Rest 2min. Between Sets
- 20min. Window.
- Shoot for 4-5 Sets.

*starting at 60% effort and climbing in weight on both movements.

 

Metcon

Annie and friends

(AMRAP - Reps) 15 min. cap
50-40-30-20-10
Double Unders
Sit-Ups
immediately into;
10-20-30-40-50
American KB Swings 53/35
Pull-Ups


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