Wedesday, 6-8-16
Strength: Every 90 sec for 7 sets 3 Front Squats Sets 1-3 @ 65-75% Sets 4-7 @ 80-85% of 1RM 16 min AMRAP 30 Cal Row 20 Box Jump Overs 24/20 10 Push presses 135/95 5 M/U (scale 10 Pull ups and 10 Dips)
Tuesday, 6-7-16
Strength: Every 90 sec for 7 sets 3 pos Squat Clean; above the knee, below the knee, floor sets 1-3 @ 65-70% of 1RM sets 4-7 @ 75-80% of 1 RM 10 min EMOM min 1- 1-3 Rope Climbs scaled 3:1 min 2- 10 HSPU 15 Min AMRAP 200m run 20 T2B 250m Row 25…
Monday, 6-6-16
Strength: Every 90 sec for 5 sets 3 Deadlifts @ 87.5% of 1RM Re-grip after every rep Every 90 sec for 5 sets 4 Strict Presses @ 80% of 1RM Do Not Lean back or over extend!!!! For Time: 75 Wall Balls 20/14 50 Burpees 25 Snatches 135/95….yes you are squating!!!
Saturday, 6-5-16
50 Cal Row 75 Thrusters 45/33 50 Pull Ups 75 weighted Sit Ups 35/25 50 KBS 70/53
Friday, 6-4-16
Strength: Deadlifts 10 @ 55% 10 @ 65% 8 @ 75% 4 @ 85% 2 @ 95% For time: 150 Step-ups on a 20″/18″box Men use 25 pound dumbbells Women use 15 pound dumbbells Be sure to alternate legs on the up & down No hook grip on the dumbbells Try to use the muscle…