STRENGTH:
BACK SQUAT
6X8 @75% OF 1RM
METCON
10*9*8*7*6*5*4*3*2*1
V-UPS 20/14
RUSSIAN TWISTS 53/35 L+R=
BACK EXTENSIONS
*30 DUBS OR 90 SINGLES
STRENGTH:
BACK SQUAT
6X8 @75% OF 1RM
METCON
10*9*8*7*6*5*4*3*2*1
V-UPS 20/14
RUSSIAN TWISTS 53/35 L+R=
BACK EXTENSIONS
*30 DUBS OR 90 SINGLES
STRENGTH:
BACK SQUAT
60% 2 x 3
70% 2 x 3
METCON
30 T2B
25 DECLINE PUSH UPS
20 HANG SNATCHES 115/75
400M RUN
25 T2B
20 DECLINE PUSH UPS
15 HANG SNATCHES
400M RUN
20 T2B
15 DECLINE PUSH UPS
10 HANG SNATCHES
400M RUN
FRONT SQUAT
5 x 10 @ 70%
Then
4 RFT Of:
250 Meter Row
20 Overhead Weighted Lunges 45/25
10 Burpee Bumper Jump
BACK SQUAT
2 x 3 @ 60%
EMOM FOR 10 MINUTES
3 POWER CLEANS STARTING AT 60% OF YOUR 1RM. INCREASE 5% AFTER EACH 2 RDS
METCON
21-15-9
WALL BALLS 20/14
DOUBLE UNDERS
RUSSIAN TWISTS 53/35
Front Squat
2×3 @ 60%
Then
15 Min. AMRAP
3 Wall Climbs
6 Deadlifts 155/105
9 Ring Dips
Back Squat
6×10@70%
5 Rounds For Time Of:
200 Meter Run
6 Mutant Makers 115/75
12 Box Jumps 24″/20″
18 Pull Ups
Back Squats
2×3@60%
2×3@70%
For time of:
10-9-8-7-6-5-4-3-2-1
Calorie Row
Push Press 135/95
Bar Facing Burpees
STRENGTH:
FRONT SQUATS
70% x 5 x 8
METCON
3RFT
50FT. SHUTTLE RUN
24 WALL BALLS @ 20/14
18 DEADLIFTS @ 225/155
12 ROMANIAN SPLIT LUNGES 35/25 (AKA BULGARIAN)
Back Squat
2×3 @ 60%
Every Minute on The Minute For 5 Minuets Complete
3 Snatch Press
Then
15 Minutes AMRAP OF:
20 Double Unders
5 Overhead Squats 135/95
10 Pull Ups
STRENGTH:
FRONT SQUATS
60% x 2 x 3
METCOM
5RFT
200M SANDBAG RUN 70/40
7 HANG CLEANS 155/105
11 BURPEE BOX JUMP OVERS 24″/20″