Saturday
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (No Measure)
FOR QUALITY*
50 Landmine Squats**
75 Landmine Narrow Presses**
100 Alt. Landmine Rotations***
*Complete in order, use a moderate or moderate-light weight for all movements.
**Two-handed grip, barbell in center of the body.
***Each rotation is 1-Rep.
GOAL: RPE 6-7 | Full-Budy Odd Object — Use a weight for each movement at allows you to complete 10-15 reps at a time before breaking…you can utilize different weights for each movement…starting heavier and working a little lighter as the volume comes up and the movements change.
Bodybuilding
Metcon (No Measure)
1.) 3×10
DB Floor Press (Heavy)*
*Superset with 10 DB Chest Fly with :03 chest squeeze at the top of every rep.
2.) 4×10
1+1/2 EZ Bar Curl (Mod-Heavy)*
*Optional Superset…Max Plate Gun Hold immediately after each set.
-Rest as Needed b/t Sets-
3.) 4×10
Rolling DB Tricep Extension*
*Optional Superset…Max Reps of Bench Dips.
-Rest as Needed b/t Sets-
GOAL: Chest & Arms. Wrapping up the week with superset based chest and arms session. Supersets are great for workout efficiency and also drop set / exhaustion sets. For the rolling tricep extension, perform on the ground with head of DB touching floor by the shoulders.
Mixed Conditioning
Metcon (No Measure)
WEEKEND WARRIORS
ON A 20:00-40:00 RUNNING CLOCK…
Brisk Walk or Hike w/ Slow & Controlled Nasal Breathing*
*Weight Vest Optional…
Beginner — No weight
Intermediate — 20lb Vest or Ruck
Advanced — 50lb Vest or Ruck