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Bench Press

Metcon

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Workout

07/10/2020

Weightlifting

This will be the first time that we utilize the traditional bench press since we've been re-open. Please sanitize between uses, if sharing, and use 2 spotters from the sides and not one above presser's head.

Bench Press (01 Set of 05 Reps E3MOM for 15 Minutes )

Bench Press

Workout of the Day

Metcon (AMRAP - Reps)

AMRAP in 14 Minutes for Total Reps:
200m Run (or 300m Row)
05 Hang Cleans (95/65, Rx+=50% of your 1RM Hang Clean)
05 Thrusters
07 Hang Cleans
07 Thrusters
09 Hang Cleans
09 Thrusters
200m Run (or 300m Row)
11 Hang Cleans
11 Thrusters
13 Hang Cleans
13 Thrusters
15 Hang Cleans
15 Thrusters
200m Run (or 300m Row)
17 Hang Cleans
17 Thrusters
19 Hang Cleans
19 Thrusters
21 Hang Cleans
21 Thrusters
200m Run (or 300m Row)
....continue pattern increasing by 02 reps for 03 sets, then a 200m Run

Rep Chart (Run counts as 01 Rep)
After 9th Thruster: 43 Reps
After 11th Thruster: 66 Reps
After 13th Thruster: 92 Reps
After 15th Thruster: 122 Reps
After 17th Thruster: 157 Reps
After 19th Thruster: 195 Reps
After 21st Thruster: 237 Reps

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Friday, July 10, 2020

Male Clients