top of page
Search

Tuesday April 16th


Core Work:

Tabata style (20 sec on/10 off) (4min)

Hollow Body Hold

2. Front Rack Single Arm KB Squats: 2x8 each side. 3sec down, 2 count pause at bottom. Fast up

Strength:

Front Squats 3x15 (45-50% or 1rm)

Conditioning:

AMRAP 12 MIN: 8 Reverse Lunge Right leg 8 Reverse Lunge Left leg 8 Push Press 30 Mountain Climbers DB's: (Rx+ 50/35)(Rx 40/25)

Bar (Rx+ 115/75)(RX95/65) Goal: 7 rounds +

*You will Step Back wards on the lunges with knee gently tapping the ground. You should DEFINITELY choose a weight that you will be able to do 8 on the right and 8 on the left without dropping the bar or dumbells.

DB will be up on the shoulders in front rack. Bar will be on the back similar to back squat.


32 views0 comments

Recent Posts

See All

30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly

Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats

MEF STORE IS LIVE!!! PLEASE READ THIS POST BEFORE PURCHASING! All of these garments we have had in the past so size according to past purchases. CREWNECK: RUNS SMALL and is more of a FITTED sweatshirt

bottom of page