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Monday

Back Squat 

10 x 3 Building

start at 50%


Lower Body Finisher

EMOM 12

1: 12-20 Calorie C2 Bike

2: 50' DB (2) Walking Lunge

3: 20 Banded Hamstring Curl


 

Tuesday

Strength

Emom x 12

2 Clean and Jerks

Start around 55% and build to moderate weight


Carolina Blue 

For Time:

20 Hang Power Clean & Jerk 115/80

3 Rope Climb

15 Hang Power Clean & Jerk

2 Rope Climb

10 Hang Power Clean & Jerk

1 Rope Climb

 

Cap = 10 Minutes

 

Fitness:

20 DB Hang Power Clean and Press

6 Rope Pulls

15 DB Hang Power Clean and Press

4 Rope Pulls

10 DB Hang Power Clean and Press

2 Rope Pulls


Rx+:

155/105


 

Wednesday

Elevated Deadlift


4x5


The suggested height is the bar being a few inches lower than your knees


Rocky & Rubble

3 sets:

14 KB (1) Front Rack Russian Step Up (7/7)

100' Sandbag Bearhug Carry

15 Banded Tricep Press down

+

3 sets:

14 Good Mornings

20 KB Bent Over Rows (10/10)

15 BB Bicep Curl


 

Thursday

11:11 

11min AMRAP

12/10 Cal Ski

15 Wall Ball 20/14

100m Run

 

1min Rest

 

11min AMRAP

15/12 Cal Bike

40 Double Under

15 Push Up

 

Fitness:

60 Single Under

 

RX+:

30/20 WB


Structured Stretching Vol. 11 

1. Banded posterior hip distraction x 1 minute/side

 

2. Banded shoulder distraction x 1 minute/side

 

3. Calf KB smash x 1 minute/side


4. Turn Back Stretch x 1 minute/side


 

Friday

Snatch COMPLEX

Every 90sec x 6

1 Snatch + 1 Hang Snatch + 1 OHS


Start around 60% and build


The Way Things Used To Be 

For Time:

20 Power Snatches 115/80

20 Burupees

10 Power Snatches

10 Burpees

 

Cap = 10 minutes


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