Tuesday Metcons

Goals: is to hold a steady pace, go heavier and try not to race through it if your looking for strength gains. Lean muscle mass pick a moderate weight and try and stay consistent through the rounds.

3 Rounds: BB #115/75 +#135/85-95

West corner of building run

8 hang power cleans

8 front rack lunges

8 Push presses

8 pull ups

15/12 bike cals rower

Rest 2 min

Then 3 rounds: DB’s #50/35

8 HS push-ups or option box push ups

10 RDL

8 snatches

10 single DB OH tricep extensions

8 bar over burpees

2 min rest

68 views0 comments

Recent Posts

See All

Back squats. We are working our way to a Heavy 2 rep. They should be heavy but they don't have to necessarily be a new PR. Because of the amount of sets. EMOM 1:30 Every other round add weight Round 2

This metcon is for time! You have a 1 min rest after each round so Go hard each round. The squat cleans to the SOH you shouldn’t have to put the bar down. If you have to break them up more than once y