Monday, 10-17-16
Strength:
Front Squat reps/Back Squat reps, do this at %’s of your front squat
65% x 4/7, 75x 4/7, 80% 4/5, 85% 4/5
Reps 12-10-8-6-4-2
Deadlift 225/185
Bar Muscle Up
200m run after each set
Strength:
Front Squat reps/Back Squat reps, do this at %’s of your front squat
65% x 4/7, 75x 4/7, 80% 4/5, 85% 4/5
Reps 12-10-8-6-4-2
Deadlift 225/185
Bar Muscle Up
200m run after each set
Please Clean your shoes! 2 Min Tababtas Heel Taps Hollow Rock T2B Sit Ups For max reps: 6 minutes of D/U’s 5 minutes of Box Jumps 4 minutes of Power Snatches 75/55 3 minutes of OHS 2 minutes of Hang Power Cleans 1 minute of Thrusters
50 Double Unders 20-16-12-8 Wall Ball 20/14 KB Swings (53/35) 10-8-6-4 reps Power Snatches 95/65 Box Jumps 24/20 50 Ab-Mat Sit Ups
Strength: 3 Strict Presses + 2 Push Presses + 1 Push Jerk X 8 5RFT 200m Row 20 Med Ball Twists 20/14 15 SDHP 95/65 10 Goblet Squats 70/53 Rest 1 Min.
Warm up: 3 RDs at easy pace 10 Air Squats 10 DB Push Press 5 Push Up 3 Burpee 10 BB Thruster 8 Min EMOM 10 Sit up + 10 Hollow Rock “Kalsu” 100 Thruster 135/95 EMOM 5 Burpee *20 min Cap* (1945-1970) was an All-American tackle at the University of Oklahoma in 1967. He…
“FRAN” 21-15-9 Thruster 95/65 Pull Up *12 Min Cap* Strength: Strict Press- start @ 50% 1rm strict press 2×5 2×3 4×1 Push Jerk- 5×3 start at last weight of strict press
25 min to complete: 4 x 10 Bench Press 4 x10 DB Flys 4 x 8 Neutral Grip DB Bench Press 4 x 20 Banded Tricep Pull Down 4 x 8 Skull Crushers 7 min AMRAP 10 Russian Swings 70/53 12 Alt. Pistols 10 Deadlifts 185/125