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Metcon

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Workout

Friday Functional BodyBuilding

7min General warm up/stretch
8-10mins Skills warm up for T2B
8mins Warm up to build to Deadlift weight

Metcon (5 Rounds for reps)

25min EMOM
30s work/30s rest
5min EMOM 30s w/30s r
-T2B or HLRs
5min EMOM 30s w/30s r
-KBS 53/35# or less
5min EMOM 30s w/30s r
-WBS 20/14#
5min EMOM 30s w/30s r
-Clean grip no hook Deadlifts 185/125#
5min EMOM 30s w/30s r
-AAB Cals

**complete 5mins of work in each station before moving on to next movement.

Score is total reps per movement*
RX+
KBS 70/53/44#
WBS 30/20#
Deadlifts 225/155#

scaled can do less weight as needed. You may even shorten the time to 20/40s work/rest ratio.

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Friday, April 02, 2021

Male Clients