Friday, 2-8-19
Bench Press
6×5 Increasing Weight
Chest Flys
4×10
For time:
100 Power Clean 115/85
Every time you break 8 Bar facing burpee
*22 min Cap*
Bench Press
6×5 Increasing Weight
Chest Flys
4×10
For time:
100 Power Clean 115/85
Every time you break 8 Bar facing burpee
*22 min Cap*
Strength: Push Press 6×4 @60-85% of 1RM Every 5 Min for 25 min 200m Run 20 Wall Ball 20/14 5 Ring M/U (10 Pull Up & 10 Dips)
Don’t forget to sign up for Murph and the BBQ May 25th. Strength: OHS 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.) 3 R.F.T. 2 – Rope Ascents 6 – Man Makers 45/25 10 – Sumo Deadlifts 115/75
For time: 225 pound Deadlift, 21 reps 200m sandbag run 135 pound Push press, 21 reps 225 pound Deadlift, 15 reps 200m sandbag run 135 pound Push press, 15 reps 225 pound Deadlift, 9 reps 200m sandbag run 135 pound Push press, 9 reps Scaling of weight according to strength will be provided
Skill Work 5 RFT: 20 HR Push Up 40 Plank Shoulder Taps 600m Row *22 min Cap*
Strength: 10 min EMOM Even: 8 Weighted Pull Ups / 10 C2B / 12 Pull Ups Odd: 12-15 T2B 21 Power Snatches (115/80) 21 Burpee Box Jump 24/20 15 Overhead Squats (115/80) 15 Burpee Box Jumps 9 Squat Snatches (115/80) 9 Burpee Box Jumps
Strength: Back Squat 4X5 @ 75% 95-lb. thrusters, 30 reps 20 GHD sit-ups/ weighted sit ups 35/25 400-meter row 115-lb. thrusters, 20 reps 30 GHD sit-ups/ weighted sit ups 400-meter row 135-lb. thrusters, 10 reps 40 GHD sit-ups/weighted sit ups 400-meter row