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Components

Bench Press

Metcon

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Workout

Tuesday, April 13, 2021

Bench Press

E1:30 x 5 Sets
1 rep @ 90%

Metcon (AMRAP - Reps)

"Winter Soldier"
Every 3:00 (6 sets)
- 0:00 - 3:00
15/12 Calorie Assault Bike
15 Power Snatch (75/55)

- 3:00 - 6:00
15/12 Calorie Assault Bike
12 Power Snatch (95/65)

- 6:00 - 9:00
15/12 Calorie Assault Bike
9 Power Snatch (115/80)

- 9:00 - 12:00
15/12 Calorie Assault Bike
6 Power Snatch (135/95)

- 12:00 - 15:00
15/12 Calorie Assault Bike
3 Power Snatch (155/105)

- 15:00 - 18:00
15/12 Calorie Assault Bike
Max Power Snatch (175/115)

Running Option:
200m Run

After Party!

10 min double under practice
OR
Every min for 10 minutes
35 doubles unders

1 min quad smash (each side)
1 min foam roll upper back
1 min foam roll glutes

Burn! 12:00pm

AMRAP 30:
800m Run
32 Sit Ups
16 Single Arm Devil's Press

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

Whiteboard:

Tuesday, April 13, 2021

Male Clients