Fri. 3/11/16
16.3 RX 7min AMRAP 10 Snatches @ 75/55 3 Bar Muscle Ups SX 7min AMRAP 10 Snatches @ 45/35 5 Jumping C2B Pull Ups MX – 55+ 7min AMRAP 10 Snatches @ 65/45 5 C2B Pull Ups
Th. 3/10/16
Shoulder Press – 3×4 Push Press – 2×3 Push Jerk – 2×2 Split Jerk – 2×1 10! Thrusters @ 125/93 Box Jumps Overs @ 24/20
Wed. 3/9/16
Warm Up 400m Row 1min Singles 1min DU 10 Pass Thru 10 Squats 10 Push Ups 10 Ring Rows 1min Singles 1min DU Barbell Bent Over Row – 4×12 15-12-9-6 Goblet Squat @ 24/20 KBS @ “” Pull Ups Tri. Run Single Du Single
Tues. 3/8/16
Warm up/Core Work: Tri. Run 20 Sit Ups 10 Hollow Rocks 10 Supermans 10 V-Ups 20 Bicycle X-Overs 1min Plank Hold Back Squats – Build to Heavy 3 BS – 1xME to 20 @ 50-60% 4 Rounds 20 Sumo Deadlifts @ 135/103 15 Hang Power Clean 10 Push Press 5 Bar Facing Burpees Buy Out […]
