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Friday Apr 17, 2026 |
METCON 04-17-26(Reps, Rx+, Rx2, Rx3) 12 min AMRAP: Bella Complex-1 rep Burpee-5 reps Lateral Hop-20 reps REST 30 secs Bella Complex = 1 1 Clean (power or squat) 1 Shoulder to Overhead 1 Front Squat 1 Shoulder to Overhead Goal: 8+ rounds (208+ reps) Rx+: 225/155 Rx: 185/125 Rx2: 135/95 Rx3: 115/75, Sub Lateral Step Over as needed MODWOD 1: 65/45, Sub Bodybuilder, Lateral Step Over MODWOD 2: 45/35, Sub Bodybuilder to Box, Lateral Step Over LIne WARM UP 04-17-26(Check In) 20 ON/10 OFF x 2 sets: Bunny Hop Front to Back Hop Side to Side Hop ---- Air Squat-20 reps Bradford Press-5 reps Strict Press-10 reps Hang Clean High Pull-10 reps ---- Inchworm + Upward Dog-5 reps Swimmers-10 reps Spiderman + Thor Rot-5 reps per side ---- Split Jerk Technique Dip and Split (hands on hips)-3 reps Dip and Split (hands at shoulders)-3 reps Dip and Punch-3 reps Split Jerk (pause in catch)-3 reps --- Warm up Bella complex more before metcon WEIGHTLIFTING 04-17-26(Weight) 20 Minutes Split OR Push Jerk 5-8 Sets of 2. Option 1: Perform 5-6 sets of 2 around 70-75% of max for all sets focusing on speed and technique. Option 2: Build up from around 80% of max to a heavy 2RM for today. |
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