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100223-100623


Monday

Front Squat

4 x 5

starting @ 65% and building or staying (your call) based on feel


Confetti (Time) 3 Rounds For Time: 10 Devils Press 35's/20's 24 Sit Up then, 400m Run (cash out) Fitness: Single DB Rx +: 50's/35's Cap = 12 Minutes


 

Tuesday

Half Way Up (Checkmark) Every 5 Minutes x 5 sets: 20/16 Calorie Row 15 Dumbbell (2) Push Press 5-10 Strict Pull-Up


Beach Trip (Checkmark) TABATA x 6 Min: - Bearhug Sandbag Hold - Side Plank R - Side Plank L


 

Wednesday

Deadlift Every 2:00 x 5 Sets: 8 Deadlifts @ 60-70%

Downtown (AMRAP - Rounds and Reps) AMRAP 7 10 Deadlift 185/125 2 Rope Climb 10 Box Jump 24/20"


 

Thursday

Around The World (AMRAP - Rounds and Reps)

AMRAP 25 25/20 Calorie C2 Bike 60 Double Under 25/20 Calorie Ski 60 Double Under 25/20 Calorie Bike 60 Double Under 25/20 Calorie Row 60 Double Under


 

Friday

1 Squat Clean

EMOM 10 - Building start @ 60% Fitness: EMOM 10 3 DB Hang Squat Cleans


Backyard (Time) For Time: 10 Clean & Jerk 135/95 5 Wall Walk 8 Clean & Jerk 4 Wall Walk 6 Clean & Jerk 3 Wall Walk 4 Clean & Jerk 2 Wall Walk 2 Clean & Jerk 1 Wall Walk Fitness: 7 RFT: 7 KB Swing 8 KB Plank Pull Thru 7 Push Up Rx+: 185/125 Cap = 10 Minutes


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