Okay sweet. I personally prefer to do my heavy lifting before doing metcon work, but if you want to do the metcon work first that's fine too. Since they days that you go are variable, I'd think a push(chest, shoulders, triceps)/pull(back, biceps)/legs routine would work best for you. That way your whole body is getting hit for sure each week if you go three days. Then if you go a fourth or fifth, you just do the next day in the rotation, and then the next week you just pick up where you left off. So two weeks might look like:Badassbabe98 wrote: ↑Tue Apr 18, 2017 12:41 pm Nothing to drag or push, but my gym has medicine balls, sand balls and bags, kb's, row machines, aerodyne bike, etc. Metcons could be any combo of exercises with those, plus sit ups, burpees, push ups, step ups, etc
M - push
T - off
W - pull
Th - legs
F - off
Sa - push
Su - off
M - off
T - pull
W - legs
Th - off
F - push
Sa - off
Su - off
Obviously doesn't have to be broken out like that for each day, but I find it gives people enough routine for progression, with enough flexibility to take days off for everything else going on in your life. If you like that idea, I can help put together individual push, pull, and leg days for you.
