Tuesday, 12-4-18
12 min EMOM:
Even Minutes: 3 Back Squats
Odd Minutes: 1 Front Squat
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts
27 min EMOM
Min 1 – 12 Burpees to plate 45/25
Min 2 – 10/8 AAB Cals
Min 3 – 15 KBS 53/35
12 min EMOM:
Even Minutes: 3 Back Squats
Odd Minutes: 1 Front Squat
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts
27 min EMOM
Min 1 – 12 Burpees to plate 45/25
Min 2 – 10/8 AAB Cals
Min 3 – 15 KBS 53/35
JC’s Saturday Night! Every :20 for 5 Min 3 Strict Pull Up Running Clock: 0:00 – 12:00 7Rds 14 DB Deadlifts 45/30 14 Alt. DB Push Press 12:00 – 22:00 6Rds 14 Alt. DB Snatch 45/30 14 Air Squats 22:00 – 30:00 AMRAP 14 DB Walking Lunges 45/30 14 DB Hang Power Clean 45/30
5RFT: 20 Burpee to plate 45/25 4 Sq. Snatch 135/95 1 Rd of Cindy
Strength/Skill – 15 mins to practice, Handstand’s, HSPU’s HS Walks (Have a partner spot you/walk with you) Complete as many rounds as possible in 15 minutes of: 10 Kettlebell swings, 1.5/1.0 pood 10 Box jumps, 24 inch box 10 Ring dips IF YOU USE THE ROGUE RINGS HANGING FROM THE CEILING, THE STRAPS GET BACK…
ROMWOD @7PM Come watch the Open announcement at 8PM. Skill: HSPU practice 5 rounds for max reps :30 of work at each station, no rest between movements Pushups Box jumps (24/20″) Snatches (75/55#) Wall Balls :30 rest
Breakfast frittata recipe! Ingredients: 8 eggs 4 blocks of meat, (I used meatballs) 8 total blocks of veggies. I used 2 cups of sweet potatoes and 2 cups of peppers and onions nonstick spray 3 T avocado, 1 block fruit per serving hot sauce (optional) chili powder, salt and pepper Preparation: Start by cubing the…
Perfect Squats: 3X10 @ 60% (SLOW) For Time – 5 Rope Climbs 15 Deadlifts 315/225 25 Pull ups 35 Wall Balls 20/14 45 Burpee 90 ft, farmers carry w/plates 45#/25#(Yes, two plates)