WODS

Monday: Bench Press & Metcon Strength: – Bench Press 5×5:   – Set 1: 62% of 1RM x 5 reps   –…

Rest Day.

Saturday: Metcon Metcon: Long Couplet: 4 Rounds:     – 400m Run – 50 Double-Unders

Friday: Tempo Front Squat & Metcon Strength: Tempo Front Squat 5×5 (3-1-3 Tempo: 3 seconds down, 1 second hold at…

Thursday: Bench Press & Metcon Strength: – Bench Press 5×5:   – Set 1: 60% of 1RM x 5 reps   –…

Wednesday: Deadlift & Metcon Strength: – Deadlift 5×5:   – Set 1: 60% of 1RM x 5 reps   – Set 2:…

Tuesday: Back Squat & Metcon Strength: – Back Squat 5×5:   – Set 1: 60% of 1RM x 5 reps   –…

Monday: Bench Press & Metcon Strength: – Bench Press 5×5:   – Set 1: 60% of 1RM x 5 reps   –…

Warm Up: Dumbbell Side Bend x 15 reps per side Lift: Back Squat *Do a set every 1 minute and…

Warm Up: Dumbbell Floor Press x 20 reps Lift: Strict Press Fitness: Performance:

Warm Up: Three sets of:Row x 200mSingle-Arm Kettlebell Front Rack Carry x 100ft per side No lift today: Long Workout…

Warm Up: Lift: Fitness: Performance: