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Friday December 18

TriPark Strength – Open Gym

Strength

Deadlift

3 Rounds

8 Deadlifts @ 80-85% of 1RM

20 Unbroken Kettlebell Swings

Metcon

Metcon (Time)

For Time:

Buy In: 1,000m Row

Immediately followed by:

3 Rounds

10 Deadlifts (225/155)

10 Box Jumps (30/24)

Cash Out:

400m Run

Strength

Push Press

-Push Press-

Every :90 for 5 Sets

Push Presses x 4 reps

Build over the course of 4 reps, focus on good technique.

Power Clean + Jerk

-Clean + Jerk-

Every 90 seconds for 10 sets

Power Clean + Jerk x 2 reps

Build over the sets to establish a 2RM

Endurance Class

Metcon (AMRAP – Rounds and Reps)

With a Running Clock:

Every 3 minutes for a total of 4 rounds:

400m Run

At the 12 minute mark, complete…

Every 2:30 for a total of 4 rounds:

400m Run

At the 22 minute mark, immediately into…

AMRAP in 10:00

20 Walking Lunges

15 Swings

10 Push-Ups

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