Tuesday

22
May

Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

2 SETS

15-12-9*

Wide Grip Pull-Up

DB Narrow Bench Press (Mod-Heavy)

*Complete 15/15 – 12/12 – 9/9 then rest as needed and repeat. For the narrow bench press, hold the DB together / parallel over chest and press in straight line up.

FOCUS: RPE 6-7 | One of my favorite combos! The weight on the DBs shouldn’t be massive but slow the work down to the point where each set is a struggle. For the pull-ups can you perform with a (1111) tempo cadence for an additional challenge?

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

10 Bent Over DB Reverse Flys

Immediately Into…

Max Reps DBL DB Wide Bent Over Row

-Rest as Needed b/t Sets-

2.) 3 SETS

10 Reps of 1+1/2 EZ Bar Curls*

Increase weight every set. Slow descent on the 1/2 curl only, fast full curl.

3.) FOR QUALITY

30-20-10-20-30

Glute Bridge-Up*

Hollow Rock

*:01 Pause and Squeeze at the top.

FOCUS: Upper Push / Pull

Pull Focused

Mixed Conditioning

Metcon (No Measure)

TABATA TUESDAY

8 SETS EACH (:20 On / :10 Off)

Tabata 1 – Jumping Air Squat

Tabata 2 – Bike Sprint

-Rest 1:00 b/t Tabatas-