Strength

Strength Day


5 rounds

  • 12 x Seated Rows
  • 12 x Reverse Hyper

5 rounds

  • 10 x Lat Pull Downs
  • 10 x Seated Good Mornings

Dave’s Arm Pump

5 min Set-up/warm-up


30 min – E3MOM

  • 1 x Clean and Jerk (start at 95/65 lb and add 10/5 lb per round)
  • C2 Bike – Zone 2

Back Strength Bonus

5 Rounds

  • 12 x Seated Rows (170/120 lb-> scales as needed)
  • 12 x Reverse Hyper (50% of max back squat)

Workout

Strength

5 Rounds (every 1:30 minutes)

  • 5 x Floor Press (increase weight each round)
  • 5 x Ball to Shoulder (80/50)

Metcon

18 Min AMRAP

  • 8 Sit-ups
  • 10 KB Swings (53/35)
  • 12 Box Step-ups

Warm-Up

  • Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

Press

Warm-Up

  • Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

Press

Tags:

Warm-Up

Strength

Squat

Deadlift

Warm-Up

  • Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

Press

Tags:

Warm-Up

Strength

Squat

Deadlift

Warm-Up

  • Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

Press

Tags:

Warm-Up

Strength

Squat

Deadlift