Every 4min x 5200m Run12 Ring Dip18 STOH 115/80Fitness:200m Run18 Push Up18 DB STOHRX+:200m Run6 RMU18 STOH 155/105You need to be able to rest before the next round. If that's not happening, lower the weight or the reps.
Tuesday
Front Squat Week 1 of 56x3Set 1-2: 70%Set 3-4: 75%Set 5-6: 80%First week of our cycle! we'll see 3 working weights today. We'll be increasing weight weekly so make sure to log your numbers and stick to the percentages.
Power Tower (Time)3 Rounds for Time4 Wall Walk8 Deadlift 225/15560 Double Under12min CapFitness:100 Single UnderRX+:8 Deadlift 275/205
Wednesday
Grape Nuts (No Measure)
25min EMOM- 14 Box Jump 24/20- 50ft HSW- 6-12 Strict Pull-Up- 12/8 Cal Ski (Sprint)- RestFitness:Step Ups:30-:40 HS Hold, Bear Crawl, DB OH Hold
Banded Strict Pull-Up/Ring RowRX+:30/24 inch Box15/10 Cal Ski
Thursday
Fruit Loops Teams of Two
AMRAP 10
30 Wall Balls
30 Cal Ski
30 TTB
Rest 1:00
AMRAP 10
30 DB Bench
30 Cal Row
30 Pull Ups
Rest 1:00
AMRAP 10
30 Power Cleans 135/95
30 Cal Bike
30 Bar MU
Friday
Hang SnatchEvery 90sec x 73 Hang Squat SnatchStart around 55% of 1RM Snatch and build.Fitness:Every 90sec x 73 KBS3 Goblet Squat
Fluffy Muffins (Time)For TimeBut In:30/25 Cal Bike
コメント