jeff@316.fitness

2019-01-21

January 21, 2019 admin
0 Comment
WOD, Workout

Mon
Front Squat – 5@65%, 5@75%, 5@85%
superset with
5 Weighted Chinups (add weight as able each round)

10min AMRAP
30 Double Unders
15 Wall Ball
30 Double Unders
10 Pullups

Tues
Every 90s alternate for 15min
Push Press x5 (same weight)
1 Snatch + 1 Hang Snatch (increasing)

5 Rounds
90sec AMRAP
12/9 Cals
8 Alt DB Snatch
ME T2B
Rest 90sec after each round; score is worst round of T2B

Wed (single DB for all movements)
10min AMRAP
8 DB Box Step Over
8 DB Row (8 each arm)
8 DB Thruster
Rest 3min
10min AMRAP
8 DB Hang Clean & Jerks
8 Ring Rows
8 DB Goblet Squat
Rest 3min
10min AMRAP
10 DB Lateral Lunge (L+R=2)
10 DB Situp
1 Rope Climb
**Add 10 reps to DB Lat Lunge and situp each round. Add 1 rep to rope climb.
Stop if you complete the round of 40.

Thurs
15min EMOM (complete all movements within the minute)
3 Power Clean + 3 Front Squat + 3 Push Jerks
Rest 5-10min then
12min AMRAP
5 Pullups, 10 Pushups, 15 Squats
**If you have a weight vest feel free to wear it

Fri
w/ a partner
100 Cals
90 KB Swings
80 Burpees
70 Cals
60 KB Swing
50 Burpees
40 Cals
30 KB Swing
20 Burpees