2019-11-25
Mon
10min EMOM alternate
1 Push Press + 4 Push Jerk
3 Strict L-Pullup
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Tabata Abs
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Every 3min for 15min
Row 250m
8 Thruster
8 Burpee
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Tues
5x(1 Drop Snatch + 2 OHS)
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100 Double Under
90 Air Squat
800m Run/Row
70 Sit-ups
60 KB Swing
50 Walking Lunges
400m Run/Row
30 Pushups
20 Burpees
10 Strict Pullup
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Wed
Every 90sec for 8 Rounds
1 Squat Clean + 2 Jerks
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Abs
3 Rounds
:20/:10 Hollow Rock
:20/:10 Arch Rock
Rest 1min
6min AMRAP
20 crossbody mountain climbers
20 alternating single leg v-up (L+R=2)
10/10 side plank reach through
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10->1 Power Clean
1->10 C2B Pullup
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Thurs – closed; come run the Say Grace 5k!
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Fri – Open Gym 10-Noon