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Components

Oly Complex

Metcon

Settings

Workout

Betty Lou

Weightlifting

Oly Complex (Heavy Single)

Deadlift + Hang Power Clean + Snatch Deadlift + Hang Power Snatch

WOD - FBCF

Metcon (Time)

Rx+
Odd Rounds
Row 250 m
10 Hang Power Cleans (135/95 lb.)
Even Rounds
30/20 Cal. Assault Bike
10 Hang Power Snatches (135/95 lb.)
4 rounds (2 rounds each)

Rx
Odd Rounds
Row 250 m
10 Hang Power Cleans (115/75 lb.)
Even Rounds
30/20 Cal. Assault Bike
10 Hang Power Snatches (115/75 lb.)
4 rounds (2 rounds each)

Fitness
Odd Rounds
Row 250 m
10 Hang Power Cleans
Even Rounds
15/10 Cal. Assault Bike
10 Hang Power Snatches
4 rounds (2 rounds each)

WOD - Home Gym

Metcon (AMRAP - Reps)

10 Burpees
EMOM 5 min.
14 Alt. DB Power Snatches (35/20 lb.)
EMOM 5 min.
10 Wall Lying Hands-to-feet
EMOM 5 min.

Last Min of each movement is for max reps. Must perform each round Rx to click it.

Whiteboard:

Tuesday, September 15, 2020

Male Clients