Monday

Strength:

Front Squat w/ Chain

* 25% chain + 45% bar weight

* 9 x 3  

* New set every :45 

* [1 chain(each side) for the ladies, 2 chains(each side) for the guys]

 

Metcon:

[OPEN]

As Many Rounds and Reps as Possible In 12 Minutes

3 Curtis P’s

9 Burpees

*Curtis P = 1 Power Clean + 1 Lunge Right Leg + 1 Lunge Left Leg + 1 Push Press

Barbell =(115/75)

*forward stepping lunges

 

[PERFORMANCE]

As Many Rounds and Reps as Possible In 12 Minutes

3 Curtis P’s

9 Burpees

*Curtis P = 1 Power Clean + 1 Lunge Right Leg + 1 Lunge Left Leg + 1 Push Press

Barbell = (95/65)

*forward stepping lunges

 

[FITNESS]

As Many Rounds and Reps as Possible In 12 Minutes

3 Curtis P’s

9 Burpees

*Curtis P = 1 Power Clean + 1 Lunge Right Leg + 1 Lunge Left Leg + 1 Push Press

Barbell = (75/55)

*forward stepping lunges