Day: November 21, 2019

Strength

Widowmaker

20RM back squat

Note: If you’re not sure what weight to go with, aim for approximately 50% of your 1RM. We will be testing this again before new year’s and after as well.

METCON

5 rounds for time:

10 toes to bar
10 alternating dumbbell snatch 50/35

Firebreathers
Dumbbell at 70/50

Health
Abmat situps
Dumbbell at 35/20

Accessory work
Shoulders of steel
Alternating dumbbells press 3×8

Conditioning
50 burpees to target 1ft above reach

Weightlifting
Snatch grip sot press 3×5

Gymnastics
L-sit hold 1min

Core
15 strict toes to bar