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090423-090823



Monday

8:00am

9:15am

 

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 95/65

Toe 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

Strength

EMOM 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

9

9

etc...


Rx+

185/125

Strict HSPU



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