10/20/18- Friday Training

A.)

Clean Complex- 15 Min to find a heavy set of 1 Hang Clean + 1 Clean + 1 Front Squat

B.)

For Time

50 Ground to Overhead with a plate (45/25)

40 Alt Jumping Lunges

30 Box Jumps (24/20)

20 Pull Ups

10 Burpees

20 Pull Ups

30 Box Jumps (24/20)

40 Alt Jumping Lunges

50 Ground to Overhead with Plate (45/25)

10/18/18- Thursday Training

A.)

4 Rounds for Time

20 Push Ups

30 Double Unders or 90 Singles

400 Meter Run

B.)

Class Romwod!!!

10/17/18- Wednesday Training

A.)

Bent Over Row- 6 sets of 8 reps ascending in weight

B.)

For Time

30-20-10

KB Headcutters (53/35)

Toes to Bar

10/8/18- Tuesday Training

A.)

Push Press- 15 Min to Find a 1 Rep Max

B.)

5 Rounds for Time

15 Cal Row

10 STOH (95/65)

5 Bar over Burpees

C.)

100 Gymnastic Crunches

30 Sec Work 30 sec rest until complete

10/15/18- Monday Training

A.)

Front Squat- 6 sets of 5 reps ascending in weight

B.)

15 min AMRAP

5 Pull Ups

10 Wall Balls (20/14)

15 AB Mat Sit Ups

C.)

Collect 3 min in the Plank Position

10/12/18- Friday Training

A.)

3 and 3’s – 6 sets of 3 behind the neck Push Press + 3 Overhead Squats ascending in weight

B.)

5 Rounds for Time

10 Power Clean (95/65)

10 Overhead Squats (95/65)

200 meter Run

20 min Time Cap!

C.)

3 Rounds

15 Hanging Knee Raises (try to add weight with med ball b/w knees)

20 Mountain Climbers each leg