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012918-020218

January 29, 2018

 

 

Monday 012917

 

Midline 

3 Rounds

:20 L Sit (From Bar)

10 TTB Strict

20 Supermans

:30 HS Hold

:30 Goblet Squat Hold

 

Conditioning

AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

 

rest 5 Minutes

 

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

 

rest 5 Minutes

 

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

 

 

Tuesday 013018

 

Deadlift 

5X3 

 

Conditioning

AMRAP 20

7 KB Swings

10 Burpees

10/7 Cal Row

100m Run

 

 

Wednesday 013118

 

Midline

4 Rds, Not For Time:
15 Abmat Sit-Ups
20 Hip Extensions
25 Flutter Kicks
30 Banded Good Mornings

 

AMRAP 13:
70 Alternating Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50/35 Calorie Row
40 Handstand Push-ups

 

Thursday 020118

 

Teams of 3 
AMRAP 25:

Buy in...
300/200 Calorie Row or 200/150 Cal Bike
120 Chest to Bar Pull-ups 
60 Clean and Jerks (115/80)
50 Clean and Jerks (135/95)
40 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
20 Clean and Jerks (205/145)

 

Friday 020218 

 

Front Squat 

5X3

 

Conditioning

AMRAP 10

Open 13.2

5 Shoulder to Overhead (115/75) Masters Weight (95/55)

10 Deadlifts (115/75) Masters Weight (95/55)

15 Box Jumps

 

 

 

 

 

 

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