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220613

Weightlifting

Today we are working off of your 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:
4 sets:
5 reps (110%)
– Rest 1:00 between sets.

Metcon

Metcon (10 Rounds for reps)

RX
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 ring dips
Score = Reps (1 Cal = 1 rep)

INTERMEDIATE
Same as Rx’d

BEGINNER
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 push-ups

After Party!

Need more FITNESS in your life? Stay for a little extra at Open Gym.

Metcon (4 Rounds for reps)

4 sets:
:20 pike-ups on the rower
– Rest :10
:20 sit-ups
– Rest :10

Whiteboard:

Monday, June 13, 2022

Male Clients