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Components

Parallel box squat

Bench Press

Metcon

Settings

Workout

Work hard Wednesday

Parallel box squat (2 @ 70,75,80,90,100%. )

2 Parallel Box Squats @ 70,75,80,90,100%.

Bench Press (3 @ 70,75,80,90,100%)

Bench Press

Let’s get heavy!

Use a spotter. Shoulder pull back and lats engaged. Push the feet in the ground throughout the whole movement.

Metcon (Time)

2-3 sets (6 min cap)
20 Dumbbell Snatches (50/35)
20 Burpees over Bar
20 Toes to bar
-Rest 2 Minutes between sets-

DB needs to be a weigjh that allows smooth fast reps. Absolutely unbroken

Burpees will for sure be the hardest part of this whole workout. Just keep moving. No reason to stop here.

Toes to bar, toes above hips should be unbroken or one break 10/10. Work on the good technique and not swinging around to much.

Toes to rig is 30 reps.

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, June 01, 2022

Male Clients