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081318-081718

August 13, 2018

 

Monday 081318

 

MetCon

AMRAP 5
10 DB Snatch (50s/35s)
10 Burpees

 

Rest 3 minutes

 

AMRAP  5
10 DB Push Press (50s/35s)
10 Pull Ups

 

Rest 3 minutes

 

AMRAP 5
10 DB Step Ups (50s/35s)
10 V-Ups



Tuesday 081418

 

Back Squat (10x2)

Every min 2 Back Squats (10mins). Choose a weight you can maintain good form

 

5 Rds
4 Power Cleans (205/135)
8 SHSPU
12 T2B


Wednesday 081518


Push Press

3,3,3,3,3

 

Conditioning

AMRAP 15:
60 Double Unders
21/15 Calorie Row
15 Deadlifts (225/155)

 

Thursday 081618

 

EMOM X 5

5 Hang Power Snatches

 

Conditioning

100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 AbMat Sit Ups
100-m walking lunge

 

Friday 081718

 

MetCon

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

 

rest 4 minutes

 

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

 

rest 4 minutes

 

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

 

 

 

 

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