Thursday, March 24 2022

Performance:

Strength: Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press

When the running clock reaches 16:00, perform…

Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 6 reps @ 85% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

Metcon: For time
100 Double-Unders
50 Push Jerks 135/95
50 Push-Ups 
50 Push Jerks 135/95
100 Double-Unders

Fitness: 

Strength:Every 2 minutes, for 24 minutes (3 sets of each):

Station 1 – Dumbbell Bench Press x 12-15 reps 
Station 2 – Single-Arm Kettlebell Row x 8 reps each 
Station 3 – Stationary Dips x 10-15 reps 
Station 4 – Side Plank x 45 seconds each side

Metcon: For time
25/18 Calories of Assault Bike
50 Push Press 75/55
50 Push-Ups
50 Push Press 75/55
25/18 Calories of Assault Bike