011419-011819
Monday 011419
Benchmark Workout
Fight Gone Bad
3 Rounds For Max Reps
1:00 Wall Balls (20/14)
1:00 Sumo Deadlift High Pull (75/55)I(45/35)
1:00 Box jump (20)
1:00 Push Press
1:00 Row for Cals
1:00 Rest
3 Sets
20 Glute Bridges
*Every 10 Reps, Pause at the top and hold for :15
Tuesday011519
Strength/Skill
3 Snatch Deadlift + 3 Hang Power Snatch
Workout
AMRAP X 13
13 Hang Power Snatch (95/65)I(65/45)
13 Pull Ups
Wednesday 011619
Strength/Skill
Build to...
3RM Back Squat
Workout
EMOM X 18
Min 1 -10 Back Squats (155/105)I(115/75) +30 Double Unders
Min 2- 10 Burpees Over Bar + 30 Double Unders
Min 3- Rest
Thursday 011719
Workout
Every 10:00 for 30:00
For Time
Row 1k
40 Sit Ups
30 Shuttle Sprints
Core Work
1:00 Tuck Hold
:30 Side Plank
:30 Side Plank
30 Bicycle Crunches
Friday 011819
Strength/Skill
10:00 Bar Muscle Ups Development and Scaling
Workout
AMRAP 15 Get As far as you can!
50 Alt DB Snatch
30 Single DB Front Rack Box Step Ups (24/20)
20 Bar Muscle Ups
30 Single DB Front Rack Box Step Ups (24/20)
50 Alt DB Snatch
