Monday, May 23 2022

Strength: Every 90 seconds, for 3 minutes (2 sets):
Press from Split Jerk Position x 3-5 reps

Every 90 seconds, for 15 minutes (10 sets):
Split Jerk

*Sets 1-2 = 2 reps @ 65-70% of 1-RM
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85-90%
*Sets 7-8 = 1 rep @ 94-98%
*Sets 9-10 = 1 rep @ 101+%

Metcon: AMRAP 12
30 Double-Unders
12 Toes to Bar
12 Dumbbell Bench Press 50/35

Fitness

Strength: Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Arnold Press x 10 reps @ 2121
Station 2 – Frog Pumps x 20-25 reps @ 1011
(focus on maximal contraction of your glutes during each hold at the top)
Station 3 – Zottman Curls x 10 reps @ 3030
Station 4 – Alternating Single-Leg V-Ups x 30-40 reps

Metcon: AMRAP 12
30 Lateral Parallette Jump-Overs
12 Dumbbell Bench Press
100 Meter Dumbbell Farmer’s Carry