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071023-071423


Monday

Deadlift 2 x 5 @ 70-75% 2 x 4 @ 75-80%

Hang On (Time) 21-15-9 Deadlift 185/125 Bar Facing Burpee Toe to Bar Cap = 13 minutes

Rx+: 225


Fitness: 21-15-9 Deadlifts 135/95 Bar Facing Burpees

AbMat Sit-ups


Tuesday

Hang Power Clean

4 x 8 Building Start out at a manageable 8 and ascend as well as form/effort allows. Fitness: 4 Sets: -8 DB (2) Renegade Row Renegade Row = 8 DB row per side (no push-up)


Two Margaritas (AMRAP - Rounds and Reps) AMRAP 7 3, 6, 9, 12, etc. Push Press 95/65 40 Double Under after each set


Wednesday

Front Squat Week 4/5 Set 1-2: 2 Reps at 87-90 Set 3-5: 1 Rep at 93-95% *Only 2 working weights*

Tire Maintenance (No Measure) Every 4 minutes x 4 sets: 8 KB Goblet Squat w/ :02 tempo down 10 Single leg Glute Bridge 12 Alt. Dumbbell (2) Weighted Step Ups

Choose your load based on what will take you about 2:30 to complete.


Thursday

For Time with a Partner

Keep On Driving (Time)

30 DB Snatches 24/18 Calorie Bike 30 Burpees -rest :60

30 Wall Balls 24/18 Calorie Ski 30 Box Jumps -rest :60 200 Double Unders 24/18 Calorie Row 30 Burpee Box Jumps -rest :60 Run 800m (together) Cap = 25 Minutes

You choose your order, either based on what machine is available, what the coach assigns, or what machine you want to get over with first!


Friday

Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Classic benchmark workout today. Who can hold on to those Kettlebell swings? Fitness: 3 RFT: 400m Run 21 Kettlebell Swing 12 DB (2) Bent Over Row


Sun Burnz (No Measure) EMOM x 6 1: Plank x :30 2: Reverse Crunch x :30

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