090423-090823Monday8:00am9:15am Tuesday Novacaine Every 3:30 x 4 sets: 4-8 Strict Chin-ups 10 Barbell Bent Over Row 20 Alt DB (2) Curl Got Me Wishin'EMOM x 16 1: :45 Static Sandbag Hold 100/70 2: 50-70 Double Unders 3: :30 Plank 4: Rest Wednesday Front Squat 5 x 3 @ 70-80% SAME WEIGHT ACROSS Shades of You 21-15-9 Thruster 95/65Toe To Bar Fitness:21-15-9 DB thruster 30-20-10 Sit Up Rx+ 135/95 Cap=8 min Thursday Off Track 4 Rounds For Time 20/15 Cal Ski/Row (Alt)20 Shuttle Runs 12 Burpees ...what 8 sets :15 Bike (100%) 1:15 Rest Friday StrengthEMOM x 9 2 Power Cleans *start around 70% and aim to end around 85-90%Laugh it off AMRAP 7 3 Power Cleans 135/95 3 Push Ups 6 Power Cleans 6 Push Ups 99etc...Rx+ 185/125 Strict HSPU
Monday8:00am9:15am Tuesday Novacaine Every 3:30 x 4 sets: 4-8 Strict Chin-ups 10 Barbell Bent Over Row 20 Alt DB (2) Curl Got Me Wishin'EMOM x 16 1: :45 Static Sandbag Hold 100/70 2: 50-70 Double Unders 3: :30 Plank 4: Rest Wednesday Front Squat 5 x 3 @ 70-80% SAME WEIGHT ACROSS Shades of You 21-15-9 Thruster 95/65Toe To Bar Fitness:21-15-9 DB thruster 30-20-10 Sit Up Rx+ 135/95 Cap=8 min Thursday Off Track 4 Rounds For Time 20/15 Cal Ski/Row (Alt)20 Shuttle Runs 12 Burpees ...what 8 sets :15 Bike (100%) 1:15 Rest Friday StrengthEMOM x 9 2 Power Cleans *start around 70% and aim to end around 85-90%Laugh it off AMRAP 7 3 Power Cleans 135/95 3 Push Ups 6 Power Cleans 6 Push Ups 99etc...Rx+ 185/125 Strict HSPU
