“All Laid Out…”

Posted: January 7, 2017 in Uncategorized

Back To Business Come Monday…

The Whole Week Is All Laid Out For You…

Don’t Forget To Weigh In For The “40 Day 6% Challenge”!!!

ALRIGHT… HERE WE GO!!!

Active Rest Day… Get Out & Do Something!!!

Monday…

Strength…

Back Squat:

60%- 10 Reps

70%- 8 Reps

80%- 6 Reps

90%- 4 Reps

MetCon…

For Time…

50 Bar Touching Air Squats

25 Pull Ups

40 Bar Touching Air Squats

20 Pull Ups

30 Bar Touching Air Squats

15 Pull Ups

20 Bar Touching Air Squats

10 Pull Ups

10 Bar Touching Air Squats

5 Pull Ups… TIME!!!

Tuesday…

Strength: Press…

60%- 10 Reps

70%- 8 Reps

80%- 6 Reps

90%- 4 Reps

MetCon…

For Time:

800 Meter Run

25 Push Ups

400 Meter Run

20 Push Ups

200 Meter Run

15 Push Ups

100 Meter Run

10 Push Ups… TIME!!!

Wednesday…

Strength: DeadLift…

60%- 10 Reps

70%- 8 Reps

80%- 6 Reps

90%- 4 Reps

MetCon…

For Time:

50 Hand Release KettleBell Swings (Rx’d: M-53lbs/F-35lbs…)

5 Cal Row

40 Hand Release KettleBell Swings 

10 Cal Row

30 Hand Release KettleBell Swings

15 Cal Row

20 Hand Release KettleBell Swings 

10 Hand Release KettleBell Swings 

25 Cal Row… TIME!!!

Thursday…

AS SOON AS YOU COME IN… PERFORM A 500 METER ROW… PARTNER UP… & PERFORM THE JUNK YARD DAWG WARM-UP… THEN GRAB YOUR BARBELL… & WAIT UNTIL EVERYONE IS DONE… THEN AS A CLASS WE’LL GO THROUGH THE BURGENER WARM- UP… THEN…

MetCon… Rest Day!!!

Strength…

You Will Have 20 Mins To Establish Your Heaviest Snatch…

Then…

You Will Have 20 Mins To Establish Your Heaviest Clean & Jerk…

Friday…

Strength… Rest Day!!!

MetCon… 

“Uslak”…. For Those Who Know… Know… Think About It…

Saturday…

8AM: Olympic Lifting

10AM: GRID WOD

3…2…1…GO!!!

Mando

Image result for 6%

1.7.2016 WOD & Scores…

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No automatic alt text available.

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