121018-120518
Monday 121018
3 Rounds
50 Double Unders
20 DB Push Press
50 Double Unders
:30 Hand Stand Hold
Rest 1:00
3 Rounds
10/8 Cal Row
20 Ring Rows
10/8 Cal Row
10 Bar Muscle Ups
Tuesday 121118
15:00
Establish a Heavy Hang Squat Cleans
EMOM X 12
Minute - 24 Air Squats
Minute - 16 Wall Balls
Minute - 8 Squat Cleans (95/65)I(75/55)
5:00 Cool Down
Foam Rolling
Wednesday 121218
Strength/Skill
10:00 Rope Climb Review
For Time
400m Run
40 Burpees
400m Run
10 Rope Climbs
400m Run
40 Burpees
400m Run
Thursday 121318
Strength/Skill
Deadlift
Build to a 3RM
Open Workout 11.2
AMRAP 15
9 Deadlifts (155/105)I(135/95)
12 Hand Release Push Ups
15 Box Jumps (24/20)
Friday 120418
2 Sets
50/40 Cal Row
Walking Rest 3:00
3 Rounds
15 Strict Press (75/55)I(55/45)
15 Toes To Bar
Rest 3:00 Between Sets
*From the Cal Row to the Toes to bar is one set-Complete in order (including walking rest) and then rest 3:00 after each set!
