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220610

Weightlifting

Today we are working off of our 20-rep max that we found in week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.

Metcon (No Measure)

Back Squat
For load:
10 reps (107%)
12 reps (103%)
14 reps (98%)
– Rest 3:00 between sets.

Metcon

Metcon (Time)

RX
For time (18 Min. Time Cap):
50 GHD hip extensions
20 kipping pull-ups
25 GHD hip extensions
20 kipping pull-ups
50 single-leg squats
20 kipping pull-ups
25 single-leg squats
20 kipping pull-ups

INTERMEDIATE
For time:
30 GHD hip extensions
15 kipping pull-ups
15 GHD hip extensions
15 kipping pull-ups
30 single-leg squats
15 kipping pull-ups
15 single-leg squats
15 kipping pull-ups

BEGINNER
For time:
50 Superman arch-ups
20 ring rows
25 Superman arch-ups
20 ring rows
50 walking lunge steps
20 ring rows
25 walking lunge steps
20 ring rows

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

Whiteboard:

Friday, June 10, 2022

Male Clients