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071524-071924


Monday

Wawa

3 Rounds For Time:

400 m Run

30 Alternating V Ups

20 Dumbbell (1) Box Step Up 24/20" 35/20

10 Deadlift 185/125

 

Rx+:

V Ups, 50/35, 225/155

 

Cap = 22 Minutes


 

Tuesday

Hang Snatch + Overhead Squat

Every :90 x 10 sets

 

Start @ 60% and build.

 

Fitness:

Hang Clean + Front Squat

Start light & build, don't add weight until both movements are dialed in. Plenty of reps to iron things out.


Quik Trip

5 Rounds For Time:

6 Overhead Squat 95/65

12 Pull Up

36 Double Under

 

Cap = 12 Minutes

 

Rx+:

135/95, Chest to Bar

 

Fitness:

12 KB Goblet Squat

12 Barbell Bent Over Row

72 Single Under


 

Wednesday

7-Eleven (Checkmark)

EMOM 16

Min 1: 8 Bench Press

Min 2: :45 Plank Hold

Min 3: 16 Kettlebell Gorilla Row (8/8)

Min 4: :6-8 BB Good Mornings


Grunt Work

16 Minute Flow:

24 Ball Slams

100 ft. Sand Bag Carry

100 ft. Pinch Grip Plate Carry


 

Thursday

Buc-ee's

Every :30 x 8 Minutes:

1 Power Clean @ 65%

rest 2 minutes

 

Every :30 x 8 Minutes:

1 Squat Clean

rest 2 minutes

 

Every :30 x 8 Minutes:

1 Clean & Jerk

Build up to 65% (of C&J) in your warm up, once there, clamp it and stay at that weight for the entire workout. The weight may get heavy after awhile ;)



 

Fridays

Race Trac

2 Rounds for Max Reps/Cals

2 Minutes Row

rest :60

2 Minutes Burpee

rest :60

2 Minutes Ski

rest :60

2 Minutes Wall Ball 20/14

rest :60

2 Minutes Assault/Echo Bike

rest :60

2 Minutes Shuttle Run (25'x2=1 rep)


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