Team Friday
Metcon (Time)
Choose your Adventure
Teams of TWO
200 Double Unders
180 Cal Row/Bike/Erg
150 WallBalls
100 Clean and Jerks
Recommended Loading:
Resistance
Every 3 Minutes for 4 Sets
A1: Single Arm Landmine Row
8-10 Reps/ Side
A2: Single Arm Floor Press
7-9 Reps/ Side
Working up each set
Resistance
Every 3:00 Minutes x 4 Sets
A1: Single Arm KB/DB Push Press w/Negative (Tempo 2 Seconds Down x 6 Reps/side)
Working up each set
A2: KB/DB Hip Thrust
Resistance
Deficit Deadlift
4 Sets x 6 Reps
Tempo: 3/0/2/0
Warm Up: 2 Sets x 3 Reps, 1 Set x 4 Reps (No Rest)
Working up each set
Work off a 45/35lbs Plate
Resistance
Box Box Squat
3 Sets x 8 Reps (At a working weight)
Tempo 0/0/2/0
Working up Each Set
Warm Up: 2 Sets x 3 Reps, 1 Sets x 5 Reps (No Rest)
Resistance
A: Max Strict Pull Ups
Make 2 Attempts on a Max Set of Strict Pull Ups or Ring Rows
B1: Curls
3 Sets x 12-15 Reps
Banded/ Barbell/ DB Curls
Metcon (Time)
Teams of Two
16 Rounds
20 WallBalls
8 Hang Power Snatch
Recommended Loading
Ladies: 75lbs/14lbs WB
Guys: 105lbs/20lbs WB
Resistance
3 Sets:
A1: Single Arm Landmine Row
10-12 Reps/Arm
A2: Single Arm DB Floor Press
10-12 Reps/Arm
Working up each set
Resistance
Press Complex
Every 3:30 x 4 Sets
A1: Alternating Arnold Press + Double DB Push Press
8 Alternating KB/DB Arnold Press + 6 Double DB Push Press
Image
Reverse dieting was a magical myth to me at first.
One that I had only read about.