Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

3 SETS

10 Back Squats

*Start Mod-Heavy & Build Every Set…each set ends with a 1:00 Barbell Back Rack hold. After your 10th rep…hold bar on back for 1:00. Optional superset Max Reps of Strict Dips.

-Rest as Needed b/t Sets-

FOCUS: Upper / Lower Push

GOAL: Brutal lower body protocol with extra time under tension, high demand for control, and a whole different ball game in terms of loading. Optional superset with Max Strict Dips…STRICT.

Bodybuilding

Metcon (Checkmark)

EMOM x 20 MINUTES*

MIN 1 – :45 DB ‘No Push-Up’ Renegade Rows

MIN 2 – :45 Weighted Deadhang**

MIN 3 – :45 DB Incline Bench Press

MIN 4 – :45 Ring FLR or Plank

*Use a Mod to Mod-Heavy pair of DBs for all movements. Full Body DB bonanza to kick off a full week of EMOMs…not changing the format of the program completely but mixing it up this week and getting you in and out of the gym on shorter clock.

**Use either a DB or Medball, use a weight that you can hold for at least :30 or more when fresh.

Mixed Conditioning

Metcon (Checkmark)

MONDAY MADNESS

3 SETS

Bike, Run, or Row*

Set 1 – 4:00

Set 2 – 6:00

Set 3 – 8:00

-Rest 2:00 b/t Each set-

*Use the same pace for all three sets. The pace you choose should be a pace you think you can hold for 6:00. This means set 1 will be easiest, set 2 will be tough, and set three will be brutal.