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073123-080423

Monday

Front Rack Lunge

4x8


2 warm up sets of 4 and then start. Build to a heavy 8 or stay at 1 weight. Reps are alternating, 4 each leg


FUBAR

12min AMRAP

Buy In: 20/15 cal Bike

1 Rope Climb

8 40ft Shuttle Run (20ft down and back)

14 T2B


Fitness:

2 Supine to Stand

Knee to Chest/Elbow

 

Tuesday


Press in Split

4 x 4

11min Cap

Start light to moderate and build across the 5 sets. This is a Strict Press, in the Split Jerk Stance


Squat Clean and Jerk

:::: Complex:::::

1 Squat Clean + 1 Hang Squat Clean + 2 Split Jerk

= 1 Rep All unbroken

Every 90sec x 7

Start around 55-60% and build. Don't go heavier than 85%.


Partner Relay

3 Rounds each For Time

9 Pull Ups

6 Pogo Burpee Over Bar

3 Deadlift 275/185


12min time cap


Fitness:

12 Jumping Pull Up

6 Pogo Burpee Over Bar

3 Deadlift 185/135

 

Wednesday


Skill WRK

12min EMOM

- 6-12 Alt Sing Leg Squat to Bench/Box

- 30sec Jump Rope (Double Under, Cross Over, any style)

- 30sec Max Handstand/Headstand Hold


RX+: Pistols (Alt Single Leg Squats)


Firebird

4 Rounds For Time

16 Push up

16 Alt DB Snatch 50/35

70 Double Under

12min Cap


Fitness:

Knee Push Up

Alt Hang DB Snatch

100 Single Under


RX+:

10 Strict HSPU

70/50

 

Thursday


Pump The Breaks


Lower the intensity, Focus on the movement


12 min AMRAP

2 min bike

10 DB Hammer Curls

10 DB Strict Press

20 DB March

10 DB Hammer Curls

10 DB Strict Press


-2 Minute Rest


10 Minute AMRAP

5/5 Gorilla Row

10 RKBS

20 AB-Mat Sit-ups

10 V Ups

20 Dubs


-2 Minute Rest


8 minute AMRAP

5 Pull Ups

10 Push Ups

5 Ring Dips

10 Upright Rows DB/KB

 

Friday


On and On and On

23min AMRAP

300m Run

6 Box Jump 24/20

6 Wall Ball 20/14

6 Cal Ski/Row

300m Run

9 Box Jump

9 Wall Ball

9 Cal Ski/Row

300m Run

12 Box Jump

12 Wall Ball

12 Cal Ski/Row and so on...

Run stays at 300m while the reps increase by 3 every round.


Fitness:

Step Ups

Air Squat


RX+: 30/24


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