Wednesday, October 4, 2017

Tuesday 3, October 2017

Warm up
AS A GROUP
400m run
3 x 1 min rounds
Pull ups - use this to work on something you suck at
Push ups
Air squats

Ready
4x 1 min EMOM
1 min kick ups to wall or freestanding
1 min pull up bar hollow "swings"

Strength
Strict Press
5-5-5+ 
(another 2.5 kg add or a total of 5kg since your last 1 rep max)
65-75-85% of your NEW 1 rep max 90%

Strength
Overhead Squat
5-5-5+
ADD 2.5kg to your 1 rep max
65-75-85% of your NEW max

Metcon:
12 min EMOM
Odd 20 calorie airdyne
Even Max rep burpees - yes you have to get 10!


Image result for airbike meme

No comments: