Tuesday, 1-31-12
Strength/Skil – Shoulder Press 3 RM
Partner “Fight Gone Bad!”
In Teams of 2:
“Team Fight Gone Bad”
3 Rounds for time of:
40 Wall Balls, 20/14
40 SDHPs, 75/55
40 Box Jumps, 20/18
40 Push Press, 75/55
40 Calorie Row
Strength/Skil – Shoulder Press 3 RM
Partner “Fight Gone Bad!”
In Teams of 2:
“Team Fight Gone Bad”
3 Rounds for time of:
40 Wall Balls, 20/14
40 SDHPs, 75/55
40 Box Jumps, 20/18
40 Push Press, 75/55
40 Calorie Row
Strength/Skill – 2 Position Power Clean Knee-Floor (Max Load) 3 RFT 10 D.B. Seated Presses 45/25 10 Chin-ups 15 Weighted D.B. (D.B.Stays Under Chin) Ab Mat Sit-ups 45/25 15 Supermans 20 Front Squats 95/65 ( Cleaned From lLoor) 20 S.D.H.P. 95/65
Come get your BINGO card!!! Deadlifts 5 sets 3@ 72.5% 4 RFT 20/15 AAB 50′ DB OH Walking Lunges Rt Arm 60/45 20 Pull Ups 50′ DB OH Walking Lunges Left Arm
Deadlifts 6 sets Sets 1-3: 5 reps @ 40,50,60%o of 1RM Set 4-6: Working sets: 3 reps @ 70,80, 85% 0f 1RM 50 Wall Balls 20/14 20 Power Cleans 135/95 50 Wall Balls EMOM 3 Burpees
Strength/Skill – 2 RM Squat Clean……………………..Thruster!!!! 4 Rounds :40 of work/ :20 rest between each movement Max distance on rower Max KBS (53/35#) Max double under’s Max Air Squats
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/Skill – Deadlift 5RM “Minute to Spin it.” 5 rounds 1:00 ME split squats 1:00 ME situps 1:00 ME double unders 1:00 rest