MONDAY

Happy Monday everyone! Starting this week I will be opening the Sweat class at 5:30 am on Tuesdays and Thursdays, and the new 10:30 am Sweat schedule begins this week too starting tomorrow on Mondays, Wednesdays and Fridays. 

STRENGTH:

Bulgarian split squat

4 sets 5 reps each leg

Use a 20 “ box or bench. If that’s too high use a 45# plate. Start light and then build as you see fit

METCON:

OPEN

EMOM X 15 MIN

Min 1: 15/12 cal row

Min 2: 20 wall balls 20/14

Mind 3: max Russian kb swings 70/44

PERFORMANCE

EMOM X 15 MIN

Min 1: 15/12 cal row

Min 2: 20 wall balls 20/14

Min 3: max Russian kb swings 53/35

FITNESS

EMOM X 15 MIN

Min 1: 15/12 cal row

Min 2: 20 wall balls 14/10

Min 3: max Russian kb swings 35/18

***Score is Kbs reps

SWEAT

10 MIN AMRAP:

10 cal row

10 back rack lunges 115/75

(Bar is on back and not in front rack)

Rest 3 min

Then

“The Chief … Sweat style”

3 min amrap of

3 DB power cleans 50/35

6 push ups

9 air squats

Rest 1 min x 5 rounds(20 min in total)

*** Start where you left off for each round part B The Chief