012819-020119

Monday 012819

AMRAP 5

Max Wall Balls (20/14)

Rest 2:00

AMRAP 5

Max Cal Row

Rest 2:00

AMRAP 5

Max Power Snatches (135/95)I(95/65)

Posterior Pump

3 Sets

10 Romanian Deadlifts

30 Glute Bridges

*Slow decent, performed at workout weight

** Last and unbroken Glute Bridges

Tuesday 012919

Strength/Skill

Min 1- 5-8 HSPU or HSPU Skill

Min 2- Moderate pace shuttle Runs

Workout

3 Rounds For Time

60 Walking Lunges

40 Push Ups

20 Shuttle Sprints

Wednesday 013019

Workout

8 Rounds For Quality

2:00 Paced Row Or Bike

1:00 DBL KB Front Rack Hold (53/35)I(35/20)

1:00 Bar Hang/ Quality Ring Rows

*Keeping pace on rower the same

**Alternate the bar hang and the ring rows each round

Thursday 013119

Strength/Skill

Build to 3 RM Deadlift

Workout

Christine

3 Rounds

500m Row

12 Deadlifts (Bodyweight)

21 Box Jumps

*BW Deadlift should be relatively light for you and completed unbroken

Friday 020119

AMRAP 15

200m Run

10 Hang Power Cleans (155/105)I(135/95)

10 Back Squats

Core Finisher

Not For Time

30 Barbell Roll-Outs

*Slow and controlled, break into as many sets as needed.