Monday, 10-8-18
2 RDs
10 Banded Squats
:30 Squat Hold
10 KBS
5 Ring Row
Back Sq.
3×10 @ 75%
100 Sit Up
90 Hollow Rocks
80 KBS 53/35
70 V-Up
60 Plank KB Touches
50 Med ball Twists 20/15
*25 min Cap*
2 RDs
10 Banded Squats
:30 Squat Hold
10 KBS
5 Ring Row
Back Sq.
3×10 @ 75%
100 Sit Up
90 Hollow Rocks
80 KBS 53/35
70 V-Up
60 Plank KB Touches
50 Med ball Twists 20/15
*25 min Cap*
Weighted Lunges 4X16 Front Rack, Back Rack or Overhead Part 1: In partners: Find a Heavy 5rep Clean and Jerk Part 2: 5min AMRAP Clean and Jerk (use the load above) Rest 2 min 5min AMRAP Clean and Jerk (50% of that load) * Each person can perform no more than 5 reps in a…
Power Snatch + Sq. Snatch – 2+2 x 5 @60-75% 1RM PS (Drop between each rep. Perfect set up before lifts) 10-1-10 Burpee to plate Weighted Sit Up 45/30
Krista Debs just swing’n!!! Amy….about to start cleaning!!!!! Skill/Strength – Bench Press 5-5-4-3-2 21-15-9 Thrusters 95/65 Ab Mat S/U’s 45/25 Plate S.D.H.P. 95/65
For 24 min: Max effort for 45 seconds- D/U’s rest 15 seconds Max effort for 30 seconds- Deadlifts 225/155 rest 30 seconds ME for 45 seconds- Push Ups rest 15 seconds Strength: 6 X Clean Complex @ 70-85% of 1RM Clean 1 Pause Clean + 2 Cleans ( 3 sec pause at knee)…
Reminder: Christmas party is December 12th, please sign up if you’re coming! 5 RFT 30 wall balls 20/14 5 squat snatches Front squats 5@70% 5@75% 4@80% 3@85% 5@75%
Strength/Skill – Deadlift 15 mins to find 1 RM ( Write it in your folder!) 21-15-9 Reps for time: DB/KB Goblet Squats (45/30) L Arm DB/KB Push Press (45/30) R Arm DB/KB Push Press (45/30) KB Swings (53/35)