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Metcon
Monster EMOM
3 x 10 EMOM
3 group rotation, pairs in each group
Even min/odd min
EMOM 1 10min
Partner 1: Row 20/15 cal
Partner 2 10 burpee
*change over each minute
EMOM 2 10min
Partner 1: Assault bike 15/10 cal
Partner 2 50 DU
*change over each minute
EMOM 3 10min
Partner 1: 14 Wall Ball
Partner 2 12 toe to bar
*change over each minute
Olympic Lifting
Power clean
3-3-3-3-3
Key Focus Points for the Week: Strength + Olympic Lifting Progressions: Conditioning Themes: Weekend Training Focus:
PRVN PUMP Monday: Day 1 Wednesday: Day 2 Friday: Day 3 Warm-Up: 10:00 For Quality1:00 Cardio Choice10 Goblet Squats 8 Box Step-Ups + 4 Box Jumps1 Wall Walk + 20 sec Nose
Key Focus Points for the Week: – Strength Progressions: – Conditioning Themes: – Weekend Training Focus:
If you have any questions feel free to contact us and we’d be more than happy to help
