Monday, 3-11-13
Strength/Skill – Deadlift 15 mins. to find 2 RM
7 Minute Ladder
2 Front Rack Dumbbell Lunges – 45/35
2 Dumbbell Shoulder to Overhead – 45/35
*Up by two’s for 7 Minutes*
Strength/Skill – Deadlift 15 mins. to find 2 RM
7 Minute Ladder
2 Front Rack Dumbbell Lunges – 45/35
2 Dumbbell Shoulder to Overhead – 45/35
*Up by two’s for 7 Minutes*
With a 38 Min Running Clock: 0:00-10:00 AMRAP 50 D/U 5 Burpee over Bar 5 Deadlifts 315/225 rest 4 min 14:00-24:00 AMRAP 15 Wall Balls 20/14 15 Power Snatch 75/55 24:00-28:00 rest 28:00-38:00 AMRAP 25 Air Squats 10 Hang Power Cleans 115/85 5 S2OH 115/85
Strength: 6 X 1 C&J at 80% 4RFT 10 Thrusters 95/65 20 KBS 53/35 30 D/U’s M/U practice
Warm up: 2RD at easy pace 10 BB Power Sntach 5 Behind the Snatch Grip Push Press 5 BB OHS 12 Min EMOM Min 1 & 2 – 3 Power Snatches @ 60% of 1RM Min 3 & 4 – 3 Power Snatches @ 70% Min 5 & 6 – 2 Power Snatches @ 75%…
Strength/Skill Floor press 3×5 On the minute for 12 minutes: Power clean, Front squat with pause at the bottom, Clean (weights 2/3 of rm clean – check your folder) 6 min Tabata: Abmat sit-ups and Kettlebell swings 53/35
“Fight Gone Bad” 3 Rounds: 1:00 at each station: Wallballs (20/14#) Sumo Deadlift (75/55#) Box Jumps (20″) Push Press (75/55) Row for Calories Rest
Strength/Skill – Front Squat 5-5-3-2-1 21-15-9 One Arm D.B./K.B. Thrusters C2B Pull-ups