Fridey 051316

Back Squat

2×3@60%

2×3@70%

TABATA

20 Sec.of Work 10 Sec. Of Rest

Step ups 24″/20″

Dumbbell press

Anchor Sit Ups

Push Ups

KB Swings 53/35

Dumbbell Rows

Ball Slams 20/10

Double Unders

Wednesday 051116

STRENGTH: BACK SQUAT2X3 @60% OF 1RM
YOGA FOR 10 MIN.
METCOM
COMPLETE 50 HANG CLEANS @155/105
YOU MUST COMPLETE 5 BURPEE WALL BALLS ON TOP OF EVERY MINUTE BEFORE CONTINUING HANG CLEANS UNTIL YOU’VE COMPLETED ALL 50 HANG CLEANS
SCALE ATHLETES CAN DO 3 BURPEE WALL BALLS ON TOP OF EVERY MINUTE

Friday 050616

STRENGTH: BACK SQUAT

2X3 @ 60% OF 1RM

2X3 @ 65% OF 1RM
DEFICIT DEADLIFTS

5X3 @ 80% OF 1RM
METCOM: 15 MIN AMRAP
9 LATERAL BURPEE BOX JUMPS
6 THRUSTERS 135/95
3 BAR MUSCLE UPS

Wednesday 050416

STRENGTH: BACK SQUAT

2×3 @60% OF 1RM

EMOM FOR 10 MIN COMPLETE 3 PUSH PRESS @ 75% OF 1RM

METCOM: 20 MIN AMRAP
100 METER FARMER CARRY 53/35
6 SDHP 115/75
8 BOX JUMP OVERS 24″/20″
10 DECLINE PUSH UPS