One Way Fitness – FitX Training


Metcon (AMRAP – Rounds)

EMOM 10:

5 Power Cleans 135/95

30 Dubs/60 Singles

Scaled: 95/65

Rtg- 165/105

Metcon (No Measure)


1. 5×5 Pullups (5 sec countdown)

2. 5×5 Military Press w/ Db (5 sec countdown)

Scaled- bands or ring rows

Rtg- Muscle Ups
Negatives is when you work the eccentric portion of the exercise. That’s the lowering part of the weight or movement. For pullups you will do a 5 sec countdown from the top of the pullup down to extension. For the press you will do a 5 second countdown from the top to when the dumbells touch the shoulder.

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