October 10, 2016
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Food prep for the week! Protein and carbs so we can grow up big and strong : )
Intermediate
Strength:
5 Sets –
Weighted push up x 8
Pullup x AMAP
*AMAP = As many as possible
Muscular Endurance:
Every 90 seconds for 18 Minutes (4x) –
8 Barbell row (tempo 2111)
8 Barbell press (tempo 2111)
8 Deadlift (tempo 2011)
Metcon:
Sprints drills – complete each for time
5 sets of each:
- 1 . Sprint to cone one, backpedal to starting position, Sprint to cone two.
- Zig zag sidestep. Sidestep right to cone one, sidestep left to cone two, continue for a total of eight cones.
- Suicide sprint – Sprint to cone one, sprint back to starting position, sprint to cone two, back to start, sprint to cone three, sprint back to start.
Beginner
Strength:
5 Sets –
Strict push up x 8
Inverted row x AMAP (8 rep max)
*AMAP = As many as possible
Muscular Endurance:
Every 90 seconds for 18 Minutes (4x) –
8 Barbell row (tempo 2111)
8 Barbell press (tempo 2111)
8 Deadlift (tempo 2011)
Metcon:
Sprints drills – complete each for time
5 sets of each:
- 1 . Sprint to cone one, backpedal to starting position, Sprint to cone two.
- Zig zag sidestep. Sidestep right to cone one, sidestep left to cone two, continue for a total of eight cones.
- Suicide sprint – Sprint to cone one, sprint back to starting position, sprint to cone two, back to start, sprint to cone three, sprint back to start.
