Monday
Warm-up
Warm-up
3 SETS (:40 ON/ :20 OFF)
Cal Bike
Cal Bike
SET 1: 50-60+ RPM
SET 2: 55-65+ RPM
SET 3: 60-70+ RPM
Into…
2 ROUNDS
12 Alt. Cossack Squats
10 Sit-Ups
8 BB Up & Overs*
6 Lunge-Lunge-Squats**
*1 Rep= Push Press + Lower to Back + Back Rack PP + Lower to Front Rack.
**Round 2 complete movement w/ BB.
Strength
Front Squat (10-8-6*)
Workout
Metcon (AMRAP – Reps)
EMOM x 18 MINUTES
MIN 1 – :45 Cal Bike
MIN 2 – :45 Back Rack Lunge-Lunge-Squat (115/75)|(75/55)
MIN 3 – :45 Sit-Ups
MIN 1 – :45 Cal Bike
MIN 2 – :45 Back Rack Lunge-Lunge-Squat (115/75)|(75/55)
MIN 3 – :45 Sit-Ups
(Score is Total Reps)
KG BB: (52.5/35)|(35/25)
(Score is Weight)
Week 2 of 9