05/24/17

23
May

05/24/17

Wednesday

Lift
Fitness
Every 3 minutes for 15 minutes to find:
Overhead Squat x Heavy Set of 3

LIfe
Overhead Squat
Every 3 minutes for 15 minutes:
Overhead Squat x 3 reps with a 2 second hold at bottom

Metcon
Fitness & Life
EMOMx12, Alternating:
Min 1: 12 DB Front Rack Lunges (50s/35s)
Min 2: 12 Deficit Pushups (Parallettes)(45# plate)
Min 3: 12 DB Box (24/20) Step-ups (50s/35s)
Min 4: 40 second Plank Hold

Accessory(optional)

** We will be doing “Murph” on Memorial Day 5/29/17. Please see below for a mini program courtesy of Breaking Muscle. If you have a 2o/10 lb. vest keep it in your vehicle for training when your at the gym.

Every 2 minutes for 30 minutes
3 x 1-2-3-4-5 pull ups
3 x 2-4-6-8-10 push ups
3 x 3-6-9-12-15 squats

First 2 minutes do:
1 pull up, 2 push ups, 3 squats

Next 2 minutes do:
2 pull ups, 4 push ups, 6 squats

Next 2 minutes do:
3 pull ups, 6 push ups, 9 air squats

Next 2 minutes do:
4 pull ups, 8 push ups, 12 air squats.. then repeat from top for 2 more sets.

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