Wednesday, May 11 2022

Performance 

Strength: 5 Sets 

Front Squat x 3.2.1 reps

(perform 3 reps, rack the barbell and rest for 10-15 seconds, then perform 2 reps and rest for 10-15 seconds, then finish with a single)

Rest 2 minutes

Your goal should be to aim for 2-3 sets in which the first triple is challenging, and the single at the end is a fight.

Metcon: Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Walking Lunges with Kettlebell Farmer’s Carry 53/35 

10 Strict Pull-Ups

Fitness

3 Sets 

Front-Foot Elevated Split Squat x 8 reps each @ 3111 Tempo 

Rest 30 seconds after each leg

Copenhagen Side Planks x 30-40 seconds each side

Rest 30 seconds after each leg

Metcon: Complete as many rounds and reps as possible in 12 minutes of:

30 Lateral Parallette Jump-Overs

20 Walking Lunges with Kettlebell Farmer’s Carry

10 Strict Pull-Ups