2020-11-16

Don’t forget that Justin and Cortney will have shakes on Tu/Thur!

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Running Workouts

#1) 10 Min EZ Warm Up4 Rounds1 Min Fast/2 Recover

#2) EMOM 4 for 16 Min400 Meters

#3) EZ 20 Min Run

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Workouts

Monday

Back squat

4×4 @ 80%

10 min AMRAP

40 double unders

10 wall balls

10 situps

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Tuesday

Hang Power Snatch

8 min EMOM

3 Power Snatch

8 min EMOM (alt)

4 ring mu/10pullup/8 c2b

10 kipping hspu/8 strict hspu

For time

30 DB snatch

15 lateral burpees over dumbbell

30 goblet squat

15 lateral burpees over dumbbell

100’ shuttle run

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Wednesday

Hang Power Clean

5×2

6 rounds

10 box jumps

10 t2b

10 lunges with 1 dumbbell

10 single arm clean and jerk (5 each arm)

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Thursday

Strict Press

Build to heavy 1 rep

27min EMOM

8 calories
*rotate through all 3 cardio pieces

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Friday

Front Squat

3×10

Partner- you go, I go. Go through each one then switch

20 min AMRAP

5 pullups

10 pushups

15 air squats