040824-041224Monday Old Boots 24min EMOM1 - 6 Front Squat 60-65% (from floor)2 - 15/12 Cal C2 Bike3 - 50 Double Under4 - RestFitness45sec Practice Double Unders OR 60 Single Unders45sec Max Cal C2 BikeOne weight for all sets. Tuesday Lazy IntellectualFor Time:30-20-10T2BBurpee Over Line (Facing)200m Run AFTER each round12min Cap Fitness:Knees to Chest/Elbow OR V-UpsStructured Stretching Vol. 12 2 rounds of:1) Lat foam roll smash - 1 minute/side 2) Thoracic rotation at wall - 1 minute/side 3) Prone thoracic rotation - 1 minute/side WednesdayPower Clean + Push JerkEvery 90sec x 7 Complete 2 RepsStart around 70% and buildWal-Mart Art 10min AMRAP12 Wall Ball 20/146 Power Clean 135/953 STOH1 Rope Climb Fitness:12 Goblet Squat12 KBS6 Push Up2 Rope Pulls RX+:30/20185/125 Thursday20min Flow400m Ski30 Box Step Ups 1000m Bike/24 Cal Bike 30 DB Snatches 500m Row30 Hand Release Push Ups Friday Back Squat (TEMPO SQUATS WK 1 of 3)4sec down, 2sec pause in bottom, fast up6 x 4 55-65%Start at 55% and build to 65%Fran 21-15-9 Thrusters, 95# / 65# Pull-ups Fitness:DB ThrustersRing Row
Monday Old Boots 24min EMOM1 - 6 Front Squat 60-65% (from floor)2 - 15/12 Cal C2 Bike3 - 50 Double Under4 - RestFitness45sec Practice Double Unders OR 60 Single Unders45sec Max Cal C2 BikeOne weight for all sets. Tuesday Lazy IntellectualFor Time:30-20-10T2BBurpee Over Line (Facing)200m Run AFTER each round12min Cap Fitness:Knees to Chest/Elbow OR V-UpsStructured Stretching Vol. 12 2 rounds of:1) Lat foam roll smash - 1 minute/side 2) Thoracic rotation at wall - 1 minute/side 3) Prone thoracic rotation - 1 minute/side WednesdayPower Clean + Push JerkEvery 90sec x 7 Complete 2 RepsStart around 70% and buildWal-Mart Art 10min AMRAP12 Wall Ball 20/146 Power Clean 135/953 STOH1 Rope Climb Fitness:12 Goblet Squat12 KBS6 Push Up2 Rope Pulls RX+:30/20185/125 Thursday20min Flow400m Ski30 Box Step Ups 1000m Bike/24 Cal Bike 30 DB Snatches 500m Row30 Hand Release Push Ups Friday Back Squat (TEMPO SQUATS WK 1 of 3)4sec down, 2sec pause in bottom, fast up6 x 4 55-65%Start at 55% and build to 65%Fran 21-15-9 Thrusters, 95# / 65# Pull-ups Fitness:DB ThrustersRing Row
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