FREE FRIEND FRIDAY

Free Friend Friday
Weightlifting
Power Clean (1 Rep Max TnG)
You are allowed to pause in the front rack and at the hips, but not on the ground

3-5 Sets of 5-7 Reps @ Lighter Weights

Working Sets
Take 2-4 Attempts @ Heavier Sets of 10

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)

1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats

FREE FRIEND FRIDAY

Free Friend Friday  August 9, 2019

Free Friend Friday
Weightlifting
Power Clean (1 Rep Max TnG)
You are allowed to pause in the front rack and at the hips, but not on the ground

3-5 Sets of 5-7 Reps @ Lighter Weights

Working Sets
Take 2-4 Attempts @ Heavier Sets of 10

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)

1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats