Friday, 12-30-16

Strength: Back squat 6 at 70% 6 at 80% 3 at 90% 2 at 95% of 1 rep max 3 Rounds With a 5 minute running clock: 0:00 – 2:00 Run  200 meters then as many double unders as possible with time remaining 2:00 – 3:00 As many reps as possible of push press 75#(55#)…

Strength: Deadlifts: 6min Emom 5 @ 70-80%   15 MINUTE ASCENDING LADDER 1  THRUSTER 155#/115# – 30 D/U’s 2  THRUSTERS – 30 D/U’s CONTINUE INCREASING REPS BY ONE, D/U’s STAY THE SAME

Warm up: 2 RDs at easy pace 10 Light upright row to press 10 BB bent over row 10 BB SDHP 9min EMOM – Push Press Min 1-3: 5 @ 70-75% of 1RM Min 4-6: 3 @ 75-80% Min 7-9: 1 @ 80-90% For time: 50 Pistols (75 Jumping Squats) 50 Box Step Overs w/DB’s…

Strict Press: 3 @ 70 3 @ 80 3 @ 90% of 1RM AMRAP in 20 minutes: 5 Muscle Ups 50 Double Unders 100′ Sled Push 90/50

Strength/Skill -Squat – 10 x 3 @ 80% For Time 3 Rounds 20 Deadlifts 20 Push-Ups 2 Rounds 5 Bar Muscle-Ups (Sub 10 Reps any Pull-up Variation) 200m Run 1 Round 20 Squat Cleans Advanced – 135/95 Beginner 115/80

Strength: Weighted Push Ups 5 X 5   5 Thrusters 205/155 20 Strict Pull ups 10 thrusters 165/115 15 Strict Pull ups 15 Thrusters 135/95 10 Strict Pull ups 20 Thrusters 95/65 5 Strict Pull ups