So, moving into the summer we will see a shift in the programming to increase the METCON portion to help get that summer body that everyone wants.
To make it happen, not only do you need to work out hard and with high intensity but you also need to look into your nutrition. Yes, there are many different nutritional programs that will get you there. Which one is best? Simple, the one that you can easily follow and stay on and ENJOY. If you don’t follow it as directed then it’s not for you.
So, let’s get on with the good stuff.
Monday week 1
Back Squat 2-2-2-2-2-2 75% 1 rep max 1 min between rounds
MetCon:
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Tuesday week 1
Endurance
4 Laps Around the Track, each for time of:
MetCon:
Grace
135-lb\95lbs. clean and jerks, 30 reps
Wednesday week 1
Skill 100 Double unders
Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Thursday week 1
Complete as many rounds as possible in 20 minutes of:
Row 20 calories
10 burpees, jumping over the barbell
135/95. thrusters, 5 reps
Skill: 2 Rounds of unbroken GHD Situps
Friday week 1
15-12-9-6-3 For Time
– Hang Power Snatch 100\70lbs
– Overhead Squats
– Toe 2 Bar
– Ring Dips
CrossFit Team Offutt Tactical Fitness 