091823-092223
Monday
Complex
1 Power Clean + 2 Hang Power Clean
Every 90sec x 6
Start around 70-75% of 1RM
Build or stay
Shipwrecked (Time) For Time: 40/32 Calorie Echo Bike 15 Shoulder to Overhead 155/105 40/32 Calorie Row 15 Hang Power Clean 30/24 Calorie Ski 15 Power Clean Fitness: DB (2) -Push Press x 30 -Hang Power Clean x 30 -Deadlift x 30 Rx +: 205/135 Cap = 15 Minutes
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Tuesday
Impeccable
A) EMOM 10
1: 10-14 DB(2) Reverse Lunges
2: :30 Max Handstand Hold
1:00 rest
B) EMOM 10
1: 15 Wall Ball
2: :30 Max Push Ups/ Strict HSPU
1:00 Rest
C) EMOM 10
1: 16 Alt DB (1) Step Up
2: :30 Max Cal Bike
Fitness:
A) plank
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Wednesday
Strength
Deadlift
3 x 8
Building to 70%
Kash n' Karry
6 Rounds For Time:
5 Deadlifts 225/155
8 Pull Ups
Fitness:
KB (2) Bent Over Rows x 12
Rx+:
315/225
5 Ring Muscle Ups
Cap=10 minutes
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Thursday
Fast Goo
For Time
Run 400m
25 Burpree Over Line
Run 400m
25 AbMat Sit Ups
Run 400m
25 Toe to Bar
Run 400m
25 AbMat Sit Ups
Run 400m
25 Burpee Over Line
Cap=25 Minutes
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