2019-01-14

January 14, 2019 admin

Mon
18min EMOM Alternate
3 Front Squats (increasing)
5-8 Strict HSPU
10 KB Lateral Lunge (5 each leg)

Every 3min for 15min
10 Hang Power Clean
10 Toes to bar
8 Front Squat
8 Burpees Over Bar

Tues
0:10min
5 Rounds
10/7 Cal Bike
10/7 Cal Row

10:20min
5 Rounds
50′ Walking Lunge
10 KB Swing
10 Pushups

20:finish
4 Rounds
20 Alt DB Snatch
20 Situps

Wed
Every 4min for 20min
20/15 Cals
10/8/6/4/2 Power Snatch @ 50/60/70/80/85-90%

EMOM for 10min Alternate
7 Pullups + 1 Pow Clean + 3 Jerks
30sec Double Under

Thurs
4 Rounds
Back Rack Lunge – 8 each Leg
1-leg Deadlift – 8 each Leg
Rest 2min after each round

15min AMRAP
21 Wall Ball
15/12 Cals
9 Deadlift

Fri – TBD