A.)
Front Squat- 6 sets of 3 reps ascending in weight
B.)
12 min AMRAP
Rep Scheme 2-4-6-8-10…
Thrusters (95/65)
Burpees
C.)
3 Rounds
15 GHD Sit Ups
15 GHD Hip Extensions
A.)
Front Squat- 6 sets of 3 reps ascending in weight
B.)
12 min AMRAP
Rep Scheme 2-4-6-8-10…
Thrusters (95/65)
Burpees
C.)
3 Rounds
15 GHD Sit Ups
15 GHD Hip Extensions
A.)
Floor Press- 6 sets of 8-10 reps AHAP
B.)
5 Rounds for Time
20 Push Ups
30 Double Unders or 90 Single Unders
200 meter Run
C.)
3 Rounds AFAP
20 Gymnastic Crunches
20 Mountain Climbers each side
A.)
There and Back
For Time- Rep Scheme (20-15-10-5-5-10-15-20)
DB Walking Lunges (50/30)
Wall Balls (20/14)
TTB
Cal Row
A.)
Power Clean- 15 min to find a heavy set of 3 reps
B.)
For Time
500 meter Run
30 Deadlifts (135/95)
10 Pull Ups
20 Deadlifts (135/95)
10 a Pull Ups
10 Deadlifts
10 Pull Ups
500 meter Run
20 min time cap!
A.)
Reverse Lunges- 6 sets of 5 reps each leg ascending in weight superset with 6 sets of 5 reps each leg DB single leg Romanian DL AHAP
B.)
12 min AMRAP
10 DB Hang Power Cleans (50/30)
10 DB Front Squats (50/30)
200 meter Row
C.)
100 V Ups AFAP!!!
A.)
Push Press- 6 sets of 8 reps ascending in weight
B.)
5 Rounds for Time
25 KBS (53/35Rx)(70/44Rx+)
20 AB May Sit Ups
100 meter Run
C.)
100 Z Press AFAP (45/35)